Day 5: Back, Bi's & Calves
| 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 cable row - 6, 6, 12, 20 | ||||
| Reverse grip bent over row - 6, 6, 15, 20 | ||||
| Dumbbell pullover - 6, 6, 15, 20 | ||||
| Straight arm lat pulldown - 6, 6, 20, 20 | ||||
| Pull up - 3 sets to failure | XX | |||
| Seated dumbbell curl - 6, 6, 15, 20 | ||||
| Concentration curl - 6, 6, 20, 20 | ||||
| Machine preacher curl - 6, 6, 15 | XX | |||
| Leg press calf raise - 30, 30, 30 | XX | |||
| Seated calf raise - 30, 30, 30 | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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