12 Week Daily Trainer's Workout Log - Bodybuilding.com

Day 3 Workout: Back, Biceps & Calves

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 
 Warmup: 10 minutes cardio   XXXX
 Lat Pulldown - Warmup Set - 12-15 reps   XXXX
 Lat Pulldown - 3 Working Set - 12-15 reps     
 Reverse Grip Pulldown - 3 Working Sets - 12-15 reps     
 Bent Over Barbell Row - 3 Working Sets - 12-15 reps     
 Barbell Curls - Warmup Set - 15-20 reps   XXXX
 Barbell Curls - 3 Working Sets - 15-20 reps     
 Alternate Dumbbell Curls - 3 Workings Sets - 15-20 reps     
 Alternate Hammer Curls - 3 Workings Sets - 15-20 reps     
 Standing Calf Press - Warmup Set - Failure   XXXX
 Standing Calf Press - 3 Working sets - Failure     
 Cooldown: 10 minutes cardio   XXXX

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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