Workout - 3 Days Per Week<br>Week 1: 12 reps (diet)<br>Week 2: 9 reps (diet) <br>Week 3: 6 reps (bulk) <br>Week 4: 3 reps (bulk)
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | ||
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.
|
| |
| Squat or Deadlift | |
| Wide-grip pulldowns or Machine rows | |
| Machine fly or Machine bench | |
| Machine press or Upright rows | |
| Hanging leg raises supersetted with crunches | |
| Pushdowns, Lying tricep extensions supersetted with Close-grip bench | |
| Cable curls, Concentration curls | |
| Standing or Seated calf raises supersetted with Non-weighted calf raises |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
Back to the Printable Logs Main Page.