Wednesday Week 7: Training, 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.
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| |||
| Warmup: 5-10 minutes of cardio. | XX | XX | |
| Row Machine - Warmup Set - 10-12 reps | XX | XX | |
| Row Machine - 3 Working Sets - 10-12 reps | |||
| T-Bar Rows - 3 Working Sets - 10-12 reps | |||
| Single Arm Rows - 3 Working Sets - 10-12 reps per arm | |||
| Concentration Curls - Warmup Set - 10-12 reps per arm | XX | XX | |
| Concentration Curls - 3 Working Sets - 10-12 reps per arm | |||
| Spider Barbell Preacher Curl - 3 Working Sets - 10-12 reps | |||
| Lying Cable Curls - 3 Working Sets - 10-12 reps | |||
| Seated Calf Press - Warmup Set - 15 reps | XX | XX | |
| Seated Calf Press - 3 Working Sets - 15 reps | |||
| Cooldown: 5-10 minutes of cardio. | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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