Day 7: Back, Shoulders, Triceps & Biceps
| 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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| Pullups - 3 sets to failure | XX | |||
| Superset 1: Bent Over Rows - 3 sets of 12-15 reps | XX | |||
| Superset 1: Dips - 3 sets of 12-15 reps | XX | |||
| Superset 2: Seated Cable Rows Wide Grip - 4 sets of 12 reps | ||||
| Superset 2: Dumbbell Rows - 4 sets of 12 reps | ||||
| Superset 3: Seated Cable Rows Narrow Grip - 4 sets of 12 reps | ||||
| Superset 3: Leaning Dumbbell Lat Raises - 4 sets of 12 reps | ||||
| Front Dumbbell Raises - 2 sets of 12 reps | XX | XX | ||
| Bent over Dumbbell Raises - 2 sets of 12 reps | XX | XX | ||
| Seated (angle) Front Barbell Raises - 4 sets of 12 reps | ||||
| Bent over Cable Lat Raises - 4 sets of 12 reps | ||||
| Standing Barbell Raises - 4 sets of 12 reps | ||||
| Seated Dumbbell Shoulder Press - 4 sets of 12 reps | ||||
| Lat Pulldowns - 4 sets of 12 reps | ||||
| Superset 4: Seated one Arm Cable Pulls - 4 sets of 12 reps | ||||
| Superset 4: Lying Pullovers - 4 sets of 12 reps | ||||
| Bent Over Cable Rows with Rope - 4 sets of 12 reps | ||||
| Superset 5: EZ Barbell Curls - 4 sets of 12 reps | ||||
| Superset 5: Lying Triceps Extensions - 4 sets of 12 reps | ||||
| Superset 6: Zottman Curls - 4 sets of 12 reps | ||||
| Superset 6: Cable Triceps Pressdown - 4 sets of 12 reps | ||||
| Superset 7: Standing Cable Curls - 4 sets of 12 reps | ||||
| Superset 7: Skull Crushers - 4 sets of 12 reps | ||||
| Dumbbell Curls Standing - 1 set of 100 reps, change weight every 25, no rest | XX | XX | XX | |
| Cardio: Versaclimb for 20 minutes 3000 feet | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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