Thursday - Back, Biceps, Traps
| 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 chin ups 3 sets x 6-12 reps | |||
| One arm dumbbell rows 3 sets x 8-12 reps | |||
| Wide grip seated row (Done with lat pull down bar) 3 sets x 8-12 reps (Drop sets on the last two sets are optional) | |||
| EZ bar close grip bicep curls 3 sets x 8-12 reps | |||
| Incline inner biceps curl 3 sets x 8-12 reps | |||
| Cable hammer curls with rope attachment 2-3 sets x 8-12 reps (Drop sets on the last two sets are optional) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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