Monday (Back & Calves) Power Week (rest 3-5 mins per set)
| 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 BB Bent Row - 7-9 reps | |||
| Close-Grip Seated Cable Row - 10-12 reps | |||
| Underhand Grip Pulldown - 13-15 reps | XX | ||
| Stiff Arm Pulldown - 16-20 reps | XX | ||
| Hyperextensions - 16-20 reps | XX | XX | |
| Good Mornings - 1 X 13-15, 1 X 10-12, 1 X 7-9 | |||
| Seated Calf - 1 X 16-20, 1 X 13-15, 1 X 10-12 | |||
| Standing Calf - 1 X 10-12, 1 X 7-9 | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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