Ben Goins's Friday - Back/Biceps/Triceps Workout.
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| Pullup: 3 X * Reps | |||
| Lat Pulldown: 6-10 Reps | |||
| Seated Row: 6-10 Reps | |||
| DB Row: 8-12 Reps | |||
| Preacher Curl: 6-10 Reps | |||
| Skull Crusher: 6-10 Reps | |||
| Concentration Curl: 8-12 Reps | |||
| Overhead Tricep Extension: 8-12 Reps | |||
| Cable Curl: 8-12 Reps | |||
| Tricep Pressdown: 8-12 Reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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