12 Week Daily Trainer's Workout Log - Bodybuilding.com

Wednesday Week 11: Back, Biceps & Calves

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.

EXERCISE
 Set #1 
 Set #2 
 Set #3 
 Warmup: 5-10 minutes of cardio   XXXX
 Close Grip Pulldowns - Warmup Set - 10-12 reps   XXXX
 Close Grip Pulldowns - 3 Working Sets - 12 reps     
 Reverse Grip Rows - 3 Working Sets - 12 reps     
 Lat Pulldowns - 3 Working Sets - 12 reps     
 Drag Curls - Warmup Set - 10-12 reps   XXXX
 Drag Curls - 3 Working Sets - 10-12 reps     
 Bent Over Barbell Curls - 3 Working Sets - 12 reps     
 Barbell Curls - 3 Working Sets - 12 reps     
 Standing Calf Press - Warmup Set - 15 reps   XXXX
 Standing Calf Press - 3 Working Sets - 15 reps     
 Cooldown: 5-10 minutes of cardio   XXXX

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








[ pdf ]  [ Excel ]

Back to the Printable Logs Main Page.