Friday: Back/Lower Traps & Rear Delts
| 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 - 3x10 | |||
| Wide grip lat pull down - 1x10-60kg, 1x8-70kg, 1x6-80kg | |||
| V-bar pull down - 1x10-60kg, 1x8-70kg, 1x6-80kg | |||
| T-bar rows - 1x10-60kg, 1x8-65kg, 1x6-70kg | |||
| Dumbbell rear delt rows - 1x10-15kg, 1x8-15kg, 1x6-17.5kg | |||
| Reverse flyes - 1x10-50kg, 1x10-60kg, 1x10-70kg | |||
| Incline bench reverse dumbbell flyes - 1x10-12.5kg, 1x10-12.5kg, 1x8-12.5kg | |||
| Bent over dumbbell rear delt raise - 1x10-12.5kg, 1x10-12.5, 1x8-15kg | |||
| Bent over low-pulley side lateral - 1x10-12.5kg, 1x8-15kg, 1x6-15kg |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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