Name: Shape Up w/ Weights W R S

Strength Training Log

Muscle Group/
Exercise 23-Sep 28-Sep 30-Sep 5-Oct 7-Oct 12-Oct 14-Oct
Chest - Choose 1-2
Bench Press
Fly
#6 Vertical Press
Push-ups

Biceps - Choose 1-2

Barbell curls
Dumb bell curls
#15 Pull Ups
#11 Biceps curl machine

Triceps - Choose 1-2

Dumb bell kickbacks
French curl
#12 Triceps extensions
#15 Assisted Dips

Legs - Choose 2-3

Hack squats
Standing squats
Standing lunges
#4 Leg extensions
#5 Leg curls
#3 Leg press
#3 Calf press
#16 Abductor/Adductor

Shoulders - Choose 2-3

Upright row
Dumb bell lateral raise
Dumb bell overhead press
Dumb bell anterior raise
#7 Overhead press
#10 Lateral raises

Back - Choose 2-3

Dumb bell row
Dead lift
#2,9 Lat pulldown
#14 Low back machine

Abdominals - Choose 2-3

#13 Ab machine
Crunches
Plank hold

Other

Guestimate how much weight you can lift 12 times. Count the number of reps you can actually lift. If more than 12,
add weight and lift again after 2-4 minutes rest. If too heavy, take off 10% and try again after rest. Your goal is to
reach fatique in 2 or 3 sets of 12 repetitions.
Name: Shape Up w/ Weights W R S
Exercise Log
Muscle Group/
Exercise 24-Aug 26-Aug 31-Aug 2-Sep 9-Sep 14-Sep 16-Sep 21-Sep
Chest - Choose 1-2
Bench Press
Fly
#6 Vertical Press
Push-ups

Biceps - Choose 1-2

Barbell curls
Dumb bell curls
#15 Pull Ups
#11 Biceps curl machine

Triceps - Choose 1-2

Dumb bell kickbacks
French curl
#12 Triceps extensions
#15 Assisted Dips

Legs - Choose 2-3

Hack squats
Standing squats
Standing lunges
#4 Leg extensions
#5 Leg curls
#3 Leg press
#3 Calf press
#16 Abductor/Adductor

Shoulders - Choose 2-3

Upright row
Dumb bell lateral raise
Dumb bell overhead press
Dumb bell anterior raise
#7 Overhead press
#10 Lateral raises

Back - Choose 2-3

Dumb bell row
Dead lift
#2,9 Lat pulldown
#14 Low back machine

Abdominals - Choose 2-3

#13 Ab machine
Crunches
Plank hold

Other

Guestimate how much weight you can lift 12 times. Count the number of reps you can actually lift. If more than 12,
add weight and lift again after 2-4 minutes rest. If too heavy, take off 10% and try again after rest. Your goal is to
reach fatique in 2 or 3 sets of 12 repetitions.