12 Week Daily Trainer's Workout Log - Bodybuilding.com

Monday Week 4: Training: Chest, Triceps & Calves

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 
 Warmup: 5-10 minutes of cardio   XXXX
 Incline Dumbbell Press - Warmup Set - 12-15 reps   XXXX
 Incline Dumbbell Press - 3 Working Sets - 12-15 reps     
 Flat Dumbbell Press - 3 Working Sets - 12-15 reps     
 Decline Dumbbell Press - 3 Working Sets - 12-15 reps     
 Close-Grip Barbell Press - Warmup Set - 12-15 reps   XXXX
 Close-Grip Barbell Press - 3 Working Sets - 12-15 reps     
 Single Reverse Extensions - 3 Working Sets - 12-15 reps     
 Dips - 3 Working Sets To Failure     
 Crunches (legs raised) - 3 Working Sets To Failure     
 Cooldown: 5-10 minutes of cardio   XXXX

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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