Douglas Stapletons Workout - Back & Traps
| 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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| Pullups: 3 sets of 10 reps | |||
| Deadlift: 3 sets of 8, 6, 4 reps | |||
| Lat Pulldown: 3 sets of 10, 8, 6 reps | |||
| One-Arm Dumbbell Row: 3 sets of 8, 6, 4 reps | |||
| Hyperextensions: 3 sets of 15 reps | |||
| Bent Over Barbell Row: 3 sets of 10 reps | |||
| Dumbbell Shrug: 3 sets of 20 reps | |||
| Barbell Shrug: 3 sets of 15 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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