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

Wednesday Week 4, 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 of cardio   XXXX
 Hyperextensions - Warmup - 12-15 reps   XXXX
 Hyperextensions - 3 Working Sets to Failure     
 Deadlift - 3 Working Sets to Failure     
 Chins - 3 Working Sets to Failure     
 Cable Curls - Warmup - 12-15 reps   XXXX
 Cable Curls - 3 Working Sets - 12 reps     
 Preacher Dumbbell Curls - 3 Working Sets - 12 reps     
 Reverse Grip Curls - 3 Working Sets - 12 reps     
 Alternate Calf Press - Warmup - 15 reps   XXXX
 Alternate Calf Press - 3 Working Sets - 15-20 reps     
 Cooldown: 5-10 minutes of cardio   XXXX

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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