Workout Log

#NAME? Date: July 2 Workouts Date:July 9

workout weight Reps Sets workout weight Reps Sets

Deadlift 95 135 135 185 10,8,6,4 4 Deadlift 10,8,6,4 4

Pull-up 10 4 Pull-up 10 4

One arm dumbell row 40.00 10 4 One arm dumbell row 10 4

T-Bar row 45.00 10 4 T-Bar row 10 4

Facepulls 30.00 12 4 Facepulls 12 4

Lateral Raise 15.00 15 3 Lateral Raise 15 3

Incline Dumbell Press 30.00 12,10,8,8 4 Incline Dumbell Press 12,10,8,8 4

Bench Press 45 95 105 115 145 10,8,8,6,1 4 Bench Press 10,8,8,6 4

Landmine Press 45.00 10 4 Landmine Press 10 4

Dumbell Flys 30.00 15 3 Dumbell Flys 15 3

Dumbell Right Row 50? 10 4 Dumbell Right Row 10 4

Dumbell Front Raise 20.00 12 3 Dumbell Front Raise 12 3

Lateral Raise 20.00 12 3 Lateral Raise 12 3

Squats 95 115 125 145 12,10,8,6 4 Squats 100 120 130 150 12,10,8,6 4

Walking lunges 17.50 10 3 Walking lunges 20.00 10 3

RDL 135-lower weight 12 4 RDL 135.00 12 4

Glute Bridges 45 95 115 10 3 Glute Bridges 50 100 120 10 3

Kettle Bell Swings 20 30 60 12 3 Kettle Bell Swings 25 35 65 12 3

Seated Calf Raise 45 70 70 70 45 10 5 Seated Calf Raise 50 75 75 75 50 10 5

Close Grip Press 10 4 Close Grip Press 10 4

Skull crushers 12 3 Skull crushers 12 3

KickBacks 12 3 KickBacks 12 3

Underhand Pull Down 10 4 Underhand Pull Down 10 4

Barbell Curls 12 3 Barbell Curls 12 3

Alternating Hammer Curls 10 3 Alternating Hammer Curls 10 3

Barbell Shrug 10 5 Barbell Shrug 10 5

Workouts Date:July 16 Workouts Date:

workout weight Reps Sets workout weight Reps Sets

Page 1 of 5
 workout weight Reps Sets workout weight Reps Sets

Deadlift 10,8,6,4 4 Deadlift 10,8,6,4 4

Pull-up 10 4 Pull-up 10 4

One arm dumbell row 10 4 One arm dumbell row 10 4

T-Bar row 10 4 T-Bar row 10 4

Facepulls 12 4 Facepulls 12 4

Lateral Raise 15 3 Lateral Raise 15 3

Incline Dumbell Press 12,10,8,8 4 Incline Dumbell Press 12,10,8,8 4

Bench Press 10,8,8,6 4 Bench Press 10,8,8,6 4

Landmine Press 10 4 Landmine Press 10 4

Dumbell Flys 15 3 Dumbell Flys 15 3

Dumbell Right Row 10 4 Dumbell Right Row 10 4

Dumbell Front Raise 12 3 Dumbell Front Raise 12 3

Lateral Raise 12 3 Lateral Raise 12 3

Squats 12,10,8,6 4 Squats 12,10,8,6 4

Walking lunges 10 3 Walking lunges 10 3

RDL 12 4 RDL 12 4

Glute Bridges 10 3 Glute Bridges 10 3

Kettle Bell Swings 12 3 Kettle Bell Swings 12 3

Seated Calf Raise 10 5 Seated Calf Raise 10 5

Close Grip Press 10 4 Close Grip Press 10 4

Skull crushers 12 3 Skull crushers 12 3

KickBacks 12 3 KickBacks 12 3

Underhand Pull Down 10 4 Underhand Pull Down 10 4

Barbell Curls 12 3 Barbell Curls 12 3

Alternating Hammer Curls 10 3 Alternating Hammer Curls 10 3

Barbell Shrug 10 5 Barbell Shrug 10 5

Workouts Date: Workouts Date:

workout weight Reps Sets workout weight Reps Sets

Deadlift 10,8,6,4 4 Deadlift 10,8,6,4 4

Pull-up 10 4 Pull-up 10 4

One arm dumbell row 10 4 One arm dumbell row 10 4

T-Bar row 10 4 T-Bar row 10 4

Facepulls 12 4 Facepulls 12 4

Lateral Raise 15 3 Lateral Raise 15 3

Incline Dumbell Press 12,10,8,8 4 Incline Dumbell Press 12,10,8,8 4

Bench Press 10,8,8,6 4 Bench Press 10,8,8,6 4

Landmine Press 10 4 Landmine Press 10 4

Dumbell Flys 15 3 Dumbell Flys 15 3

Dumbell Right Row 10 4 Dumbell Right Row 10 4

Dumbell Front Raise 12 3 Dumbell Front Raise 12 3

Page 2 of 5
 workout weight Reps Sets workout weight Reps Sets

Lateral Raise 12 3 Lateral Raise 12 3

Squats 12,10,8,6 4 Squats 12,10,8,6 4

Walking lunges 10 3 Walking lunges 10 3

RDL 12 4 RDL 12 4

Glute Bridges 10 3 Glute Bridges 10 3

Kettle Bell Swings 12 3 Kettle Bell Swings 12 3

Seated Calf Raise 10 5 Seated Calf Raise 10 5

Close Grip Press 10 4 Close Grip Press 10 4

Skull crushers 12 3 Skull crushers 12 3

KickBacks 12 3 KickBacks 12 3

Underhand Pull Down 10 4 Underhand Pull Down 10 4

Barbell Curls 12 3 Barbell Curls 12 3

Alternating Hammer Curls 10 3 Alternating Hammer Curls 10 3

Barbell Shrug 10 5 Barbell Shrug 10 5

Workouts Date: Workouts Date:

workout weight Reps Sets workout weight Reps Sets

Deadlift 10,8,6,4 4 Deadlift 10,8,6,4 4

Pull-up 10 4 Pull-up 10 4

One arm dumbell row 10 4 One arm dumbell row 10 4

T-Bar row 10 4 T-Bar row 10 4

Facepulls 12 4 Facepulls 12 4

Lateral Raise 15 3 Lateral Raise 15 3

Incline Dumbell Press 12,10,8,8 4 Incline Dumbell Press 12,10,8,8 4

Bench Press 10,8,8,6 4 Bench Press 10,8,8,6 4

Landmine Press 10 4 Landmine Press 10 4

Dumbell Flys 15 3 Dumbell Flys 15 3

Dumbell Right Row 10 4 Dumbell Right Row 10 4

Dumbell Front Raise 12 3 Dumbell Front Raise 12 3

Lateral Raise 12 3 Lateral Raise 12 3

Squats 12,10,8,6 4 Squats 12,10,8,6 4

Walking lunges 10 3 Walking lunges 10 3

RDL 12 4 RDL 12 4

Glute Bridges 10 3 Glute Bridges 10 3

Kettle Bell Swings 12 3 Kettle Bell Swings 12 3

Seated Calf Raise 10 5 Seated Calf Raise 10 5

Close Grip Press 10 4 Close Grip Press 10 4

Skull crushers 12 3 Skull crushers 12 3

KickBacks 12 3 KickBacks 12 3

Underhand Pull Down 10 4 Underhand Pull Down 10 4

Barbell Curls 12 3 Barbell Curls 12 3

Page 3 of 5
 workout weight Reps Sets workout weight Reps Sets

Alternating Hammer Curls 10 3 Alternating Hammer Curls 10 3

Barbell Shrug 10 5 Barbell Shrug 10 5

Workouts Date: Workouts Date:

workout weight Reps Sets workout weight Reps Sets

Deadlift 10,8,6,4 4 Deadlift 10,8,6,4 4

Pull-up 10 4 Pull-up 10 4

One arm dumbell row 10 4 One arm dumbell row 10 4

T-Bar row 10 4 T-Bar row 10 4

Facepulls 12 4 Facepulls 12 4

Lateral Raise 15 3 Lateral Raise 15 3

Incline Dumbell Press 12,10,8,8 4 Incline Dumbell Press 12,10,8,8 4

Bench Press 10,8,8,6 4 Bench Press 10,8,8,6 4

Landmine Press 10 4 Landmine Press 10 4

Dumbell Flys 15 3 Dumbell Flys 15 3

Dumbell Right Row 10 4 Dumbell Right Row 10 4

Dumbell Front Raise 12 3 Dumbell Front Raise 12 3

Lateral Raise 12 3 Lateral Raise 12 3

Squats 12,10,8,6 4 Squats 12,10,8,6 4

Walking lunges 10 3 Walking lunges 10 3

RDL 12 4 RDL 12 4

Glute Bridges 10 3 Glute Bridges 10 3

Kettle Bell Swings 12 3 Kettle Bell Swings 12 3

Seated Calf Raise 10 5 Seated Calf Raise 10 5

Close Grip Press 10 4 Close Grip Press 10 4

Skull crushers 12 3 Skull crushers 12 3

KickBacks 12 3 KickBacks 12 3

Underhand Pull Down 10 4 Underhand Pull Down 10 4

Barbell Curls 12 3 Barbell Curls 12 3

Alternating Hammer Curls 10 3 Alternating Hammer Curls 10 3

Barbell Shrug 10 5 Barbell Shrug 10 5

Workouts Date: Workouts Date:

workout weight Reps Sets workout weight Reps Sets

Deadlift 10,8,6,4 4 Deadlift 10,8,6,4 4

Pull-up 10 4 Pull-up 10 4

One arm dumbell row 10 4 One arm dumbell row 10 4

T-Bar row 10 4 T-Bar row 10 4

Facepulls 12 4 Facepulls 12 4

Lateral Raise 15 3 Lateral Raise 15 3

Incline Dumbell Press 12,10,8,8 4 Incline Dumbell Press 12,10,8,8 4

Page 4 of 5
 workout weight Reps Sets workout weight Reps Sets

Bench Press 10,8,8,6 4 Bench Press 10,8,8,6 4

Landmine Press 10 4 Landmine Press 10 4

Dumbell Flys 15 3 Dumbell Flys 15 3

Dumbell Right Row 10 4 Dumbell Right Row 10 4

Dumbell Front Raise 12 3 Dumbell Front Raise 12 3

Lateral Raise 12 3 Lateral Raise 12 3

Squats 12,10,8,6 4 Squats 12,10,8,6 4

Walking lunges 10 3 Walking lunges 10 3

RDL 12 4 RDL 12 4

Glute Bridges 10 3 Glute Bridges 10 3

Kettle Bell Swings 12 3 Kettle Bell Swings 12 3

Seated Calf Raise 10 5 Seated Calf Raise 10 5

Close Grip Press 10 4 Close Grip Press 10 4

Skull crushers 12 3 Skull crushers 12 3

KickBacks 12 3 KickBacks 12 3

Underhand Pull Down 10 4 Underhand Pull Down 10 4

Barbell Curls 12 3 Barbell Curls 12 3

Alternating Hammer Curls 10 3 Alternating Hammer Curls 10 3

Barbell Shrug 10 5 Barbell Shrug 10 5

Page 5 of 5