Bodybuilding.

com's Workout Log

Lat Routine
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 Set #4 Set #5
Wide-grip chin ups 2x15, 3x10
Seated cable rows 2x15, 3x12
Hammer high rows 2x15, 3x10
Shoulder shrugs with dumbbell 2x15, 3x12
Dumbbell pullover 2x15, 3x12
Wide-grip chin ups 5x10
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ]
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Bodybuilding.com's Workout Log
How To Get Wide Lats Workout.
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
Do this as one giant set:
Bent Over Barbell Row - 10 Reps
One Arm Dumbbell Row - 8 Reps
Lat Pull Down to Front - 10 Reps
Seated Long Lat Pull - 8 Reps
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ]
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Bodybuilding.com's Workout Log
The True Back Workout!
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
Dumbbell Pullovers - warm-up sets of 3-4 reps XX
Dumbbell Pullovers - 8 reps with 4-6 second negatives XX XX
Lat Pull Downs - 2 warm-up sets which is are a triple drop with
negatives of 3-4 reps.
XX
Lat Pull Downs - 6, 8 reps with 6 second negatives XX
Dumbbell Row - 1 warm-up set which is rest-pause of 3-4
reps.
XX XX
Dumbbell Row - 4, 3 reps with 6 second negatives. XX
T-bar Row - 10, 8, 6 reps with 5, 4, 6 second negatives
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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Bodybuilding.com's Workout Log
Intermediate Routine: One Day A Week.
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
Lat pulldown - (warm-up) - 8 reps
Chins - (add some weight if necessary to stay in 6 to 8 reps) -
max reps
Bent barbell row - 6 reps
Wide-grip lat pulldown - 10 reps
Single arm row - 10 reps
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ]
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