Advanced Program
| 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.
|
| |||
| Wide Grip Pullups to Chest - 12 to 15 Reps | |||
| Lat Pulldowns to Chest (as described in the article) - 12 to 15 Reps | |||
| Seated Long Pulley Cable Rows - 12 to 15 Reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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