Day 1 - Back, Biceps, Forearms, Abs.
| 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.
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| Wide-grip chins - 50 reps | XX | XX | XX | XX | |
| Bent rows - 2 warm-up sets, 50% of your 1rm for 15 reps; 3 working sets, 8 reps | |||||
| Wide-grip lat pulldowns - 8 reps | XX | XX | |||
| EZ curls - 8 reps | XX | XX | XX | ||
| Preacher EZ bar curls - 8 reps | XX | XX | XX | ||
| Hammer dumbbell curls - 8 reps | XX | XX | XX | ||
| Reverse curls - 15 reps | XX | XX | XX | ||
| Crunches - 25 reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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