Wednesday - Back
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| 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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| Seated cable row or bent over barbell - 20 reps (warm up), 3 sets 10-12 reps | ||||
| 1 arm dumbbell rows - 10-12 reps | XX | |||
| Cable pull downs - 10-12 reps | XX | |||
| Wide Grip Pull downs - 10-12 reps | XX | |||
| Dumbbell Shrugs - 20 reps | ||||
| Hyperextensions - 25 reps - controlled motion | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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