Bodybuilding.com's Workout Log

Sample Workout

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 
 Set #8 
 Set #9 
 Set #10 
 Warm-up - 5-10 minutes of light-moderate cardio    XXXXXXXXXXXXXXXXXX
 Barbell Front Squat - 1 Warm-up Set - 15-20 reps   XXXXXXXXXXXXXXXXXX
 Barbell Front Squat - 1 Moderately Heavy Set - 10 reps @ 75% of 1RM            
 Barbell Front Squat - 5 Strengthening Sets - 3 reps @ 95% of 1 RM      XXXXXXXXXXXXXX
 Leg Extensions - 3 Sets - 12 reps @ 70% 1 RM      XXXXXXXXXXXXXX
 Decline Weighted Crunches - 1 Warm-up Set - 15-20 reps   XXXXXXXXXXXXXXXXXX
 Decline Weighted Crunches - 1 Moderately Heavy Set - 10 reps @ 75% of 1RM   XXXXXXXXXXXXXXXXXX
 Decline Weighted Crunches - 5 Strengthening Sets - 4 reps @ 90% of 1 RM       XXXXXXXXXX
 Floor Crunches - 3 Sets - 25 reps or as many as possible      XXXXXXXXXXXXXX
 Hanging Leg Raises - 3 Sets - 20 or as many as possible      XXXXXXXXXXXXXX
 One Arm Dumbbell Rows - 1 Warm-up Set - 15-20 reps   XXXXXXXXXXXXXXXXXX
 One Arm Dumbbell Rows - 1 Moderately Heavy Set - 10 reps @ 75% of 1RM   XXXXXXXXXXXXXXXXXX
 One Arm Dumbbell Rows - 5 Strengthening Sets - 3 reps @ 95% of 1 RM        XXXXXXXXXX
 Seated Cable Row - 3 Sets - 12 reps @ 70% 1RM      XXXXXXXXXXXXXX
 Rear Dumbbell/Lateral Raise - 3 Sets - 12 reps @ 70% 1RM      XXXXXXXXXXXXXX

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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