Sylvia Casillas-Paes Workout - Day 3: Back, Traps & Rear Delts
| 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: 3-4 x 10/8/6 | ||||
| Lat Pulldown: 3-4 x 10/8/6 | ||||
| Seated Cable Rows: 3-4 x 10/8/6 | ||||
| T-Bar Rows: 3 x 8-10 | XX | |||
| Reverse Flyes: 4 x 10 | ||||
| Upright Barbell Rows: 3 x 12 | XX | |||
| Barbell Shrugs: 2 x 10 | XX | XX | ||
| One-Arm Rows: 4 x 10 | ||||
| Leg Raise: 4 x 20-30 | ||||
| Crunches On Exercise Ball: 4 x 20-30 | ||||
| Crunches: 4 x 20-30 | ||||
| Oblique Crunches: 4 x 20-30 |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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