Day 3 Back + Triceps + Forearms
| 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 Lat Pulldowns - 12, 12, 8, 6 reps | ||||
| Seated Cable Rows - 12, 12, 8 reps | XX | |||
| Underhand Cable Pulldowns - 12, 10, 8 reps | XX | |||
| V-Bar Pulldown - 10, 8, 8 reps | XX | |||
| Straight Arm Pulldown - 8, 8, 8 reps | XX | |||
| Triceps Pushdown - 12, 12, 8 reps | XX | |||
| Triceps Pushdown with Rope Attachment - 10, 8, 8 reps | XX | |||
| Cable One Arm Triceps Extension - 12, 8 + Drop Sets reps | XX | |||
| Reverse Cable Curl - 14, 12, 12 reps | XX | |||
| Seated Two-Arm Palms-Up Low-Pulley Wrist Curl - 14, 12, 12 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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