Bodybuilding.com's Workout Log

Sample FST-7 Program - Day 1: Biceps, Triceps, And 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 
 Set #4 
 Set #5 
 Set #6 
 Set #7 
 Barbell Curl: 3-4 sets of 8-12 reps     XXXXXXXX
 Hammer Curls: 3-4 sets of 8-12 reps     XXXXXXXX
 Cable Curls: 7 sets of 8-12 reps         
 Close-Grip Bench Press: 3-4 sets of 8-12 reps     XXXXXXXX
 Seated Triceps Press: 3-4 sets of 8-12 reps     XXXXXXXX
 Cable Overhead Triceps Extension: 7 sets of 8-12 reps         
 Seated Calf raises: 3-4 sets of 8-12 reps     XXXXXXXX
 Standing Calf Raises: 7 sets of 8-12 reps         

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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