Bodybuilding.com's Workout Log

Shoulders/Chest Workout

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 
 Ab crunch on declined bench with 25 lb weight; 1 set 50 reps   XXXX
 Ab crunch on decline bench with 10 lb weight; 1 set 50 reps fast burnout   XXXX
 Alternate Heel Touchers; 1 set 50 (25 each side)    XXXX
 Tri-Set: Sitting Barbell Shoulder Press; 3 sets of 10-12      
 Tri-Set: Chest butterfly; 3 sets of 10-12      
 Tri-Set: Seated Dumbbell bent over rear delt raise; 3 sets of 10-12      
 Tri-Set: Shoulder shrug; 3 sets of 20-25      
 Tri-Set: Standing dumbbell side lateral raise; 3 sets of 8-10      
 Tri-Set: Upright Barbell Row; 3 sets of 8-10      
 Finish with 50 ab burnout crunches on decline bench without weights   XXXX

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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