Bodybuilding.com's Workout Log

Workout #1: Body Contract

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 
 A1) Incline dumbbell press - 3 sets, 6-8 reps, no rest      XX
 A2) Pushups - 3 sets, as many reps as possible (AMRAP), 1 minute rest      XX
 B) Pec deck flyes - 3 sets, 10-12 reps plus 3 negatives at higher weight, 3 minutes rest      XX
 C) Pull-ups - one warm-up set followed by 3 sets, AMRAP plus 3 negatives (no weight added), 3 minutes rest       
 D) Lateral raises - 3 sets, 10-12 reps, 1 minute rest      XX
 E) Incline curls - 3 sets, 10-12 reps plus 3 negatives with heavier dumbbells, 3 minutes rest      XX
 F) Pressdowns - 3 sets, 10-12 reps, 1 minute rest      XX

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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