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  • Work Out Routine

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    xtopher85
    8 views3 pages
    The document contains a workout log template with sections for cardio, exercises, sets and notes. The template includes fields for date, time, whether cardio was performed and duration. Each workout is divided into sections for different muscle groups like chest & shoulders, legs & abs, biceps & back, and abs & chest. Each section lists exercises and includes spaces to log sets and notes. The template provides a structured way to track workouts over time.

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    The document contains a workout log template with sections for cardio, exercises, sets and notes. The template includes fields for date, time, whether cardio was performed and duration. Each workout is divided into sections for different muscle groups like chest & shoulders, legs & abs, biceps & back, and abs & chest. Each section lists exercises and includes spaces to log sets and notes. The template provides a structured way to track workouts over time.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as ODT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    8 views3 pages

    Work Out Routine

    Uploaded by

    xtopher85
    The document contains a workout log template with sections for cardio, exercises, sets and notes. The template includes fields for date, time, whether cardio was performed and duration. Each workout is divided into sections for different muscle groups like chest & shoulders, legs & abs, biceps & back, and abs & chest. Each section lists exercises and includes spaces to log sets and notes. The template provides a structured way to track workouts over time.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as ODT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    Date/Time:

    Cardio? Yes/No

    Duration:

    Triceps, Chest & Shoulders EXERCISE Set#1


    Hammer DB Bench Press - 2 warmups 12-16 reps, 2 sets 6-8 reps DB Flyes - 2 warmups 12-16 reps, 2 sets 6-8 reps DB (Military) Press - 10-12 reps DB Side Laterals - 2 warmups 10-12 reps, 2 sets 6-8 reps DB Front Laterals - 1 warmup 10-12 reps, 2 sets 6-8 reps Arnold dumbbell press - 1 warm up, 2 sets 6-8 reps DB Shrugs - one set to failure Lying DB Tricep Extension - 2 warmups 14-16 reps, 2 sets 8-10 reps Seated Triceps Press- 8-10 reps Tricep (close hand) Push-ups - 2 sets 10-12 reps, 1 set failure Tricep DB Kickback - 2 sets warm up 8-10 reps, 2 sets 6-8 reps

    Set#2

    Set#3

    Set#4

    Notes:

    Date/Time:

    Cardio? Yes/No

    Duration:

    Legs & Abs EXERCISE


    DB Squats- 1 warm up 10-15 reps, 1 set 8-10 reps, 1 set 8-10 reps DB Lunges - 1 set at body weight then 3-4 reps DB Stiff-Legged Deadlifts - 1 warm up 10-12 reps, 3-4 reps 6-8 reps DB Calve Raises - 10 in-foreward-out, repeat with DB Crunches, reverse, super, - 20 reps flutter kicks, scissors 100 reps crunches to the left, right -20 reps leg lifts, V-ups 10 reps

    Set#1

    Set#2

    Set#3

    Set#4

    Notes:

    Date/Time:

    Cardio? Yes/No

    Duration:

    Biceps & Back EXERCISE


    DB Alternate Curls - 2 warm up 10-12 reps, 3 reps 6-8 reps DB Alternate Hammer Curls DB Bent Over Concentration Curls - 1 warm up 8-10 reps, 2 reps 6-8 reps, 1 set max DB Concentration Curls - 1 warm up 10-12 reps, 1 set 8-10 reps, 1 set 6-8 reps, 1 set 4-6 reps One-Arm DB Row - 2 warm up 10-12, 1 set 8-10, 2 sets 4-8 Bent Over DB Row - warm-up set of 10-12 reps then a drop-set DB Dead Lift warmup set 10-12, 3 sets 6-8 Stiff Legged Dead Lift warmup 10-12, 3 sets 6-8

    Set#1

    Set#2

    Set#3

    Set#4

    Notes:

    Date/Time:

    Cardio? Yes/No

    Duration:

    Abs & chest EXERCISE


    crunches - 20 reps reverse crunches - 20 reps super or double crunches - 20 reps flutter kicks - 100 reps scissors - 100 reps crunches to the left - 20 reps crunches right - 20 reps leg lifts - 10 reps V-ups - 10 reps DB Side Bends - 15-20 reps each side Hammer DB Bench Press - 2 warmups 12-16 reps, 2 sets 6-8 reps DB Flyes - 2 warmups 12-16 reps, 2 sets 6-8 reps

    Set#1

    Set#2

    Set#3

    Set#4

    Notes:

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