Rage Off-Season Mass Routine: Day 5 - Back, Traps, Rear Delts and 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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| T Bar Rows 2 x 10 | XX | ||
| Dumbbell Rows 2 x 10 | XX | ||
| Wide Grip Pull Downs 2 x 10 | XX | ||
| Bent Laterals 2 x 10 | XX | ||
| Barbell Shrugs-Heavier each set 3 x 20 | |||
| Calf Extensions 3 x 15 | |||
| Calf Raises 3 x 15 |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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