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

Wednesday Week 2: 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: 10-15 Minutes Cardio   XXXX
 Reverse Grip Pulldown - Warmup Set - 12-15 reps   XXXX
 Reverse Grip Pulldown - 3 Working Sets - 10-15 reps     
 Bent-Over Barbell Row - 3 Working Sets - 10-15 reps     
 Hyperextensions - 3 Working Sets - 10-15 reps     
 Alternate Dumbbell Curls - Warmup Set - 12-15 reps   XXXX
 Alternate Dumbbell Curls - 3 Working Sets - 10-15 reps     
 Hammer Curls - 3 Working Sets - 10-15 reps     
 Cable Curls - 3 Working Sets - 10-15 reps     
 Seated Calf Press - Warmup Set - 15-20 reps   XXXX
 Seated Calf Press - 3 Working Sets - 15-20 reps     
 Cooldown: 10-15 Minutes Cardio   XXXX

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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