Bodybuilding.

com's Workout Log

10 Weeks Out - Thursday: Back/Biceps/Abs

DAY: DAT E: T IME:

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CARDIO T ODAY? YES NO
EXERCISE DURATION
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LENGT H OF WORKOUT: WEIGHT: LOCAT ION:
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MOOD WHEN START ING:

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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.

Set Set Set Set

EXERCISE
#1 #2 #3 #4
Lat Pulls (wide grip): 12, 12, 12 Reps
Lat Pulls (narrow grip): 12, 12, 12
Reps
Hammer Strength Rows: 10, 10, 10
Reps
Seated Cable Rows: 12, 12, 12 Reps
Cable Pull-Overs: 15, 15, 15 Reps
Hyperextensions: 15, 15, 15 Reps
Concentration Curls: 12, 12, 10 Reps

Single Dumbbell Preacher Curls: 15,

12, 10 Reps
 Ab Machine: 15, 15, 15, 15 Reps

T RAINING, NUT RIT ION & SUPPLEMENT NOT ES:

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