Friday (Back)
| 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 (30 reps) Even if you can only do 2 at a time, you must do 15 sets. | |||||||||||||||
| Superset 1: Wide Lat Pulldown - 2 sets | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | ||
| Superset 1: Hammer Rows - 2 sets | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | ||
| Superset 2: Narrow Grip Pulldowns - 2 sets | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | ||
| Superset 2: T-Bar rows - 2 sets | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | ||
| Superset 3: Bent over rows - 2 sets | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | ||
| Superset 3: DB rows - 2 sets | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | ||
| Superset 4: Cable Rows - 2 sets | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | ||
| Superset 4: Stiff Arm Pulldown - 2 sets | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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