Opiewags99 Special Holiday Workout: Day 6: Back & Bicep
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| 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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| Wide Grip Pull-ups (Or weighted) - 3x10 Reps Last set to failure | |||
| Bent Over Barbell Rows - 2x8 Reps | XX | ||
| Bent Over Two Arm Dumbbell Rows - 2x 10 Reps | XX | ||
| Hyperextensions (Back extensions) - 2x15 Reps | XX | ||
| Supermans - 3x10 Reps | |||
| Barbell Curl - 3x6 Reps | |||
| Dumbbell Preacher Curls (Or Concentration Curls if preferred) - 3x8 Reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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