Routine 1: 3 Day Split's Workout Log - Bodybuilding.com

Day 4: Delts, Arms, Abs, Cardio Optional

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 
 Clean and Jerk: 3 warm-up sets of 10 reps     XX
 Clean and Jerk: 3 working sets of 8 reps     XX
 Side Lateral Raise: 3 sets of 10-12 reps (side and rear done as a superset)     XX
 Standing Overhead Barbell Triceps Extension: 3 sets of 8 reps     XX
 Reverse Grip Triceps Pushdown: 3 sets of 10 reps     XX
 EZ-Bar Curl: 4 sets of 10 reps      
 Incline Dumbbell Curl: 2 sets of 8 reps    XXXX
 Oblique Crunches: 4 sets of 25 reps      

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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