Workout Log

Monday - 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
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: Flat
Dumbbell 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, 30
sec rest

Set #1

TRAINING, NUTRITION & SUPPLEMENT NOTES:

Set #2

Set #3

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
Perform any form of
cardio for at least 60
minutes.
Superset: Crunches - 25
reps, 30 sec
Superset: Hanging Leg
Raises - 25 reps, 30 sec

Set #1

TRAINING, NUTRITION & SUPPLEMENT NOTES:

Set #2

Set #3

Workout Log
Wednesday - 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 not
used.
EXERCISE
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 - 15-20
reps, 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 - 1520 reps, 30 sec rest

Set #1

TRAINING, NUTRITION & SUPPLEMENT NOTES:

Set #2

Set #3

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
Perform any form of
cardio for at least 60
minutes.
Superset: Crunches - 25
reps, 30 sec
Superset: Hanging Leg
Raises - 25 reps, 30 sec

Set #1

TRAINING, NUTRITION & SUPPLEMENT NOTES:

Set #2

Set #3

Workout Log
Thursday - 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 you
performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not
used.
EXERCISE
Superset 1: Leg
Extensions 15 20
rep, 30 sec rest
Superset 1: Standing
Leg Curls - 15-20 reps,
30 sec rest
Superset 2: Hack
Squats - 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

Set #1

Superset 3: Standing
Calf Raises - 15-20 reps,
30 sec rest
TRAINING, NUTRITION & SUPPLEMENT NOTES:

Set #2

Set #3

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
Superset 1: Standing
Dumbbell Curls - 15-20
reps, 30 sec
Superset 1: Triceps
Pushdowns - 15-20
reps, 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 sec
Superset 3: EZ-Bar
Lying Triceps
Extensions - 15-20
reps, 30 sec

Set #1

TRAINING, NUTRITION & SUPPLEMENT NOTES:

Set #2

Set #3

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
Perform any form of
cardio for at least 60
minutes.
Superset: Crunches - 25
reps, 30 sec
Superset: Hanging Leg
Raises - 25 reps, 30 sec

Set #1

TRAINING, NUTRITION & SUPPLEMENT NOTES:

Set #2

Set #3