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Workout LogMonday - Chest, Shoulders

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

Superset 1: Incline

Dumbbell Bench Press -

15-20 reps, 30 sec rest

Superset 1: Dumbbell

Front Raises - 15-20

reps, 30 sec rest

Superset 2: FlatDumbbell Bench Press -

15-20 reps, 30 sec rest

Superset 2: Dumbbell

Lateral Raises - 15-20

reps, 30 sec rest

Superset 3: Flat

Dumbbell Flyes - 15-20

reps, 30 sec rest

Superset 3: Bent-Over

Dumbbell Lateral

Raises - 15-20 reps, 30sec rest

TRAINING, NUTRITION & SUPPLEMENT NOTES:

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Workout Log

Tuesday - Cardio, 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

Perform any form of

cardio for at least 60

minutes.

Superset: Crunches - 25

reps, 30 sec

Superset: Hanging LegRaises - 25 reps, 30 sec

TRAINING, NUTRITION & SUPPLEMENT NOTES:

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Workout LogWednesday - Back, Traps

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 notused.

EXERCISE Set #1 Set #2 Set #3

Superset 1: Close-Grip

Lat Pulldowns - 15-20

reps, 30 sec rest

Superset 1: Upright

Rows - 15-20 reps, 30

sec rest

Superset 2: Wide-Grip

Lat Pulldowns - 15-20reps, 30 sec rest

Superset 2: Dumbbell

Shrugs - 15-20 reps, 30

sec rest

Superset 3: Seated

Cable Rows - 15-20

reps, 30 sec rest

Superset 3:

Hyperextensions - 15-

20 reps, 30 sec rest

TRAINING, NUTRITION & SUPPLEMENT NOTES:

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Workout Log

Thursday - Cardio, 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

Perform any form of

cardio for at least 60

minutes.

Superset: Crunches - 25

reps, 30 secSuperset: Hanging Leg

Raises - 25 reps, 30 sec

TRAINING, NUTRITION & SUPPLEMENT NOTES:

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Workout LogThursday - Legs 

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 youperformed. 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

Superset 1: Leg

Extensions – 15 – 20

rep, 30 sec rest

Superset 1: Standing

Leg Curls - 15-20 reps,

30 sec rest

Superset 2: HackSquats - 15-20 reps, 30

sec rest

Superset 2: Lying Leg

Curls - 15-20 reps, 30

sec rest

Superset 3: Leg Press -

15-20 reps, 30 sec rest

Superset 3: Standing

Calf Raises - 15-20 reps,

30 sec rest

TRAINING, NUTRITION & SUPPLEMENT NOTES:

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Workout Log

Friday - Biceps, Triceps:

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

Superset 1: Standing

Dumbbell Curls - 15-20

reps, 30 sec

Superset 1: Triceps

Pushdowns - 15-20reps, 30 sec

Superset 2: Dumbbell

Preacher Curls - 15-20

reps, 30 sec

Superset 2: Seated

Dumbbell Triceps

Extensions - 15-20

reps, 30 sec

Superset 3: Dumbbell

Concentration Curls -

15-20 reps, 30 secSuperset 3: EZ-Bar

Lying Triceps

Extensions - 15-20

reps, 30 sec

TRAINING, NUTRITION & SUPPLEMENT NOTES:

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Workout Log

Saturday - Cardio, 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

Perform any form of

cardio for at least 60

minutes.

Superset: Crunches - 25

reps, 30 secSuperset: Hanging Leg

Raises - 25 reps, 30 sec

TRAINING, NUTRITION & SUPPLEMENT NOTES: