__________________________ __________________________ __________________________ am/pm . __________________________ __________________________ CARDIO T ODAY? YES NO EXERCISE DURATION . LENGT H OF WORKOUT: WEIGHT: LOCAT ION: __________________________ __________________________ __________________________ .
MOOD WHEN START ING:
__________________________ .
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.
Set Set Set Set Set
EXERCISE #1 #2 #3 #4 #5 Reverse Grip Pulldown: 1 warm-up set of 10-12 reps, 4 working sets of 10-12 reps Hammer Strength row: 1 warm-up set of 10-12 reps, 4 working sets of 10-12 reps Seated Cable Row: 4 working sets of 10-
12 reps
Barbell Row: 4 working sets of 10-12 reps
T-Bar Row: 4 working sets of 10-12 reps One Arm Dumbbell Row: 4 working sets of 10-12 reps Bent Over Dumbbell Row: 4 working sets of 10-12 reps Superset: Low Cable Row: 4 working sets of 10-12 reps Standing Cable Row: 4 working sets of 10- 12 reps