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

Wednesday Week 6: 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: 5-10 minutes cardio   XXXX
 Chins - 3 Working sets - 12 reps     
 Seated Cable Rows - 3 Working sets - 12-15 reps     
 T-Bar Rows - 3 Working sets - 12-15 reps     
 Reverse Grip Curls - Warmup set - 12 reps   XXXX
 Reverse Grip Curls - 3 Working sets - 12 reps     
 Concentration Curls - 3 Working sets - 12 reps per arm     
 Spider Barbell Preacher Curls - 3 Working Sets - 12 reps     
 Standing Calf Press - 3 Working sets to failure     
 Cooldown: 5-10 minutes cardio   XXXX

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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