Beginner Routine: 1st Four Weeks. rest 1 minute in between sets.
| 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.
|
| |||
| 75 Degree Incline DB Bench Press - 10-12 reps | |||
| DB Bench Press - 10-12 reps | |||
| One-arm Rows - 10-12 reps | |||
| DB Pullovers - 10-12 reps | |||
| Bent-over Lateral Raises - 10-12 reps | |||
| DB Upright Rows - 10-12 reps | |||
| Dumbbell Curls - 10-12 reps | |||
| Overhead Triceps Extensions - 10-12 reps | |||
| DB Squats - 10-12 reps | |||
| DB Lunges - 10-12 reps | |||
| Stiff-legged Deadlifts - 10-12 reps | |||
| Calf Raises - 10-12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
Back to the Printable Logs Main Page.