Day 1 - Back & Shoulders
| 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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| Single Arm Rows - 4 sets of 12 - 15 Reps | ||||
| Pull downs - 4 sets of 12 - 15 Reps | ||||
| Bent Rows - 4 sets of 12 - 15 Reps | ||||
| Isolateral Dumbbell Shoulder Press - 4 Sets 12 - 15 Reps | ||||
| Lateral Raises - 4 Sets of 12 - 15 Reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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