My Mass Building 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.
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| Close Grip Bench Press - (10,8,6,4) Reps | ||||
| Lying Triceps Extension - (10,8,6,4) Reps | ||||
| Reverse Grip Overhead Triceps Extension - (10,8,6) Reps | XX | |||
| Overhead Tri Ext. - (10,8) Reps | XX | XX | ||
| Barbell Curl - (4,6,8) Reps | XX | |||
| Preacher Barbell Curl - (10,8,6) Reps | XX | |||
| 1 Arm Preacher Curl - (10,6) Reps | XX | XX | ||
| Reverse Preacher Curl - (8,4) Reps | XX | XX | ||
| Squats - (10,8,6 ,4) Reps | ||||
| Hack Squats - (8,6,4) Reps | XX | |||
| Leg Curls - (10,8,6,4) Reps | ||||
| Incline Barbell Bench Press - (10,8,6,4) Reps | ||||
| Bench Press - (8,6,4) Reps | XX | |||
| Decline - (8,4) Reps | XX | XX | ||
| Flyes - (8,6) Reps | XX | XX | ||
| Wide-grip Chins - 10 Reps | ||||
| Medium Grip Pulldown - (10,8,6) Reps | XX | |||
| Barbell Rows - 10 Reps | XX | XX | XX | |
| Reverse Grip Barbell Rows - 10 Reps | XX | XX | XX | |
| T-bar Rows - 10 Rep | XX | XX | XX | |
| Cable Rows - 10 Reps | XX | XX | XX | |
| Deadlifts - (8,6,4) Reps | XX | |||
| Military Press - (8,6,4) Reps | XX | |||
| Arnold Presses - (10,8,6) Reps | XX | |||
| Upright Rows - (8,6) Reps | XX | XX | ||
| Laterals - (10,8) Reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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