Jen Rankin's Workout Log - Bodybuilding.com

Day 4: Shoulders/Rear Delts/Abs

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 
 Dumbbell Overhead Press: 3 sets of 15,12,10 reps     
 Dumbbell Upright Row: 3 sets of 15, 12, 12, reps     
 Dumbbell Lateral Raise: 3 sets of 15, 12, 12, reps     
 Rear Delt Flyes: 3 sets of 18, 15, 12, 10 reps     
 Dumbbell Reverse Flyes: 3 sets of 12 reps     
 Hanging Leg Raise: 3 sets to failure     
 Full Sit-up on Stability Ball: 3 sets of 30 reps     
 Bicycle Crunch: 3 sets of 12 reps     

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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