Bodybuilding.com's Workout Log

Day 4 - Shoulders/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.

EXERCISE
 Set #1 
 Set #2 
 Set #3 
 Set #4 
 Set #5 
 Standing DB Military Press - 10-12 reps       
 Bent over barbell Rows - use smith machine - 10-12 reps       
 Crunches - 30 seconds       
 Side Lateral DB Raise - 10-12 reps      XX
 Wide Grip Pull downs - 10-12 reps      XX
 Standing Calves - 15 reps      XX
 Upright rows (lower cable with rope) - 10-12 reps      XX
 One-arm dumbbell or Low Cable rows - 10-12 reps      XX
 Reverse crunches - 30 seconds      XX

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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