Back/Biceps Workout
| 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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| Chins - 6 sets of 12 reps with weight belt | ||||||
| Barbell Shrug - 3 sets of 12 reps | XX | XX | XX | |||
| Dumbbell Shrug - 3 sets of 12 reps | XX | XX | XX | |||
| Dumbbell Lying Incline Shrug - 3 sets of 12 reps | XX | XX | XX | |||
| T-Row - 3 sets of 8 reps | XX | XX | XX | |||
| Barbell Row or Dumbbell Row - 3 sets of 12 reps | XX | XX | XX | |||
| Cable Row - 3 sets of 12 reps | XX | XX | XX | |||
| 1-Arm Row - 3 sets of 12 reps | XX | XX | XX | |||
| Hyperextensions - 3 sets of 12 reps | XX | XX | XX | |||
| Preacher Curl - 3 sets of 12 reps | XX | XX | XX | |||
| Lying Incline Curl - 3 sets of 12 reps | XX | XX | XX | |||
| Cable Curl - 3 sets of 12 reps | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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