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Power Bodybuilding 12 Week Logs
Power Bodybuilding 12 Week Logs
1-4
___________________
___________________
WEIGHT:
LOCATION:
EXERCISE
YES NO
LENGTH OF WORKOUT:
am/pm
DURATION
EXERCISE
Incline press (warm-up)
low weight
SETS
REPS
SET 2
SET 3
SET4
SET 5
SET 6
1-3
4-5
10
8-10
SET 1
NOTES
weekS
1- 4
___________________
___________________
WEIGHT:
LOCATION:
EXERCISE
YES NO
LENGTH OF WORKOUT:
am/pm
DURATION
EXERCISE
Squat (warm-up)
low weight
SETS
REPS
SET 1
SET 2
SET 3
SET4
SET 5
SET 6
SET 7
1-3
Leg press
heavy weight
10
Leg extention
heavy weight
NOTES
weekS
1- 4
___________________
___________________
WEIGHT:
LOCATION:
EXERCISE
YES NO
LENGTH OF WORKOUT:
am/pm
DURATION
EXERCISE
SETS
REPS
Laterals
12
Seated dumbbell
rear delts
12
SET 1
SET 2
SET 3
SET4
SET 5
SET 6
SET 7
NOTES
weekS
1- 4
___________________
___________________
WEIGHT:
LOCATION:
EXERCISE
YES NO
LENGTH OF WORKOUT:
am/pm
DURATION
EXERCISE
SETS
REPS
8-12
8-12
Preacher curls
8-12
8-12
8-12
Incline dumbbell
extensions
8-12
SET 1
SET 2
SET 3
SET4
SET 5
SET 6
SET 7
NOTES
weekS
1- 4
___________________
___________________
WEIGHT:
LOCATION:
EXERCISE
YES NO
LENGTH OF WORKOUT:
am/pm
DURATION
EXERCISE
Deadlift (warm-up)
low weight
SETS
REPS
SET 1
SET 2
SET 3
SET4
SET 5
SET 6
SET 7
1-3
One-arm row
heavy weight
10
Pull-downs
heavy weight
NOTES
weekS
5- 8
___________________
___________________
WEIGHT:
LOCATION:
EXERCISE
YES NO
LENGTH OF WORKOUT:
am/pm
DURATION
EXERCISE
Incline press (warm-up)
low weight
SETS
REPS
SET 2
SET 3
SET4
SET 5
SET 6
1-3
4-5
10
8-10
SET 1
NOTES
weekS
5- 8
___________________
___________________
WEIGHT:
LOCATION:
EXERCISE
YES NO
LENGTH OF WORKOUT:
am/pm
DURATION
EXERCISE
Squat (warm-up)
low weight
SETS
REPS
SET 1
SET 2
SET 3
SET4
SET 5
SET 6
SET 7
1-3
Leg press
heavy weight
10
Leg extention
heavy weight
NOTES
weekS
5- 8
___________________
___________________
WEIGHT:
LOCATION:
EXERCISE
YES NO
LENGTH OF WORKOUT:
am/pm
DURATION
EXERCISE
SETS
REPS
Laterals
12
Seated dumbbell
rear delts
12
SET 1
SET 2
SET 3
SET4
SET 5
SET 6
SET 7
NOTES
weekS
5- 8
___________________
___________________
WEIGHT:
LOCATION:
EXERCISE
YES NO
LENGTH OF WORKOUT:
am/pm
DURATION
EXERCISE
SETS
REPS
8-12
8-12
Preacher curls
8-12
8-12
8-12
Incline dumbbell
extensions
8-12
SET 1
SET 2
SET 3
SET4
SET 5
SET 6
SET 7
NOTES
weekS
5- 8
___________________
___________________
WEIGHT:
LOCATION:
EXERCISE
YES NO
LENGTH OF WORKOUT:
am/pm
DURATION
EXERCISE
Deadlift (warm-up)
low weight
SETS
REPS
SET 1
SET 2
SET 3
SET4
SET 5
SET 6
SET 7
1-3
One-arm row
heavy weight
10
Pull-downs
heavy weight
NOTES
weekS
9- 12
___________________
___________________
WEIGHT:
LOCATION:
EXERCISE
YES NO
LENGTH OF WORKOUT:
am/pm
DURATION
EXERCISE
Incline press (warm-up)
low weight
SETS
REPS
SET 2
SET 3
SET4
SET 5
SET 6
1-3
4-5
10
8-10
SET 1
NOTES
weekS
9- 12
___________________
___________________
WEIGHT:
LOCATION:
EXERCISE
YES NO
LENGTH OF WORKOUT:
am/pm
DURATION
EXERCISE
Squat (warm-up)
low weight
SETS
REPS
SET 1
SET 2
SET 3
SET4
SET 5
SET 6
SET 7
1-3
Leg press
heavy weight
10
Leg extention
heavy weight
NOTES
weekS
9- 12
___________________
___________________
WEIGHT:
LOCATION:
EXERCISE
YES NO
LENGTH OF WORKOUT:
am/pm
DURATION
EXERCISE
SETS
REPS
Laterals
12
Seated dumbbell
rear delts
12
SET 1
SET 2
SET 3
SET4
SET 5
SET 6
SET 7
NOTES
weekS
9- 12
___________________
___________________
WEIGHT:
LOCATION:
EXERCISE
YES NO
LENGTH OF WORKOUT:
am/pm
DURATION
EXERCISE
SETS
REPS
8-12
8-12
Preacher curls
8-12
8-12
8-12
Incline dumbbell
extensions
8-12
SET 1
SET 2
SET 3
SET4
SET 5
SET 6
SET 7
NOTES
weekS
9- 12
___________________
___________________
WEIGHT:
LOCATION:
EXERCISE
YES NO
LENGTH OF WORKOUT:
am/pm
DURATION
EXERCISE
Deadlift (warm-up)
low weight
SETS
REPS
SET 1
SET 2
SET 3
SET4
SET 5
SET 6
SET 7
1-3
One-arm row
heavy weight
10
Pull-downs
heavy weight
NOTES