Bodybuilding.

com's Workout Log

3-S Training Split - Back Day

DAY: DATE: TIME:

am/pm
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__________________________ __________________________
CARDIO TODAY? YES NO
EXERCISE DURATION
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LENGTH OF WORKOUT: WEIGHT: LOCATION:
__________________________ __________________________ __________________________
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MOOD WHEN STARTING:
__________________________
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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

Strength - T-Bar Rows: 4
sets of 4-6 reps
Strength - Pullups: 3
sets of 4-6 reps
Size - V-Bar Pulldown: 2
sets of 8-12 reps
Size - One-Arm
Dumbbell Rows: 2 sets
of
Giant
8-12Set
reps
Shock - Underhand Grip
Pulldowns: 3 sets of
12-15 reps
Shock - Bent Over Two
Dumbbell Row: 3 sets of
12-15 reps
Shock - Pullups: 3 sets
of 12 reps

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Shock - Reverse Grip
Bent Over Rows: 3 sets
of 12 reps

TRAINING, NUTRITION & SUPPLEMENT NOTES:

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