Bodybuilding.com's Workout Log

Abbreviated Bodybuilding Training During The Holidays - Growth Phase - Weeks 4-6: Friday

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 
 Modified Superset: Incline Bench Press 3 sets (Rest 90 seconds) - 6-8 reps     
 Modified Superset: Chin-ups (Palms facing you) 3 sets (Rest 90 seconds) - 6-8 reps     
 Modified Giant-set 1: Rear Delt Rows (performed like a reverse bench press) 2 sets (Rest 45 seconds) - 6-8 reps    XX
 Modified Giant-set 1: Dumbbell Shoulder Press 2 sets (Rest 45 seconds) - 6-8 reps    XX
 Modified Giant-set 1: E-Z Curls 2 sets (Rest 45 seconds) - 6-8 reps    XX
 Modified Giant-set 1: Close Grip Bench Press 2 sets (Rest 45 seconds) - 6-8 reps    XX
 Modified Giant-set 2: Lunges (press with ball of foot) 3 sets (Rest 60 seconds) - 6-8 reps     
 Leg Curls (Toes Out) 3 sets (Rest 60 seconds) - 6-8 reps     
 Squats or Leg Press 3 sets (Rest 60 seconds) - 6-8 reps     
 Calf Raises 3 sets (Rest 60 seconds) - 6-8 reps     

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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