Bodybuilding.

com's Workout Log

Day 3 - Legs/Shoulders

DAY: DATE: TIME:

am/pm
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CARDIO TODAY? YES NO
EXERCISE DURATION
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LENGTH OF WORKOUT: WEIGHT: LOCATION:
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MOOD WHEN STARTING:
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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 Set #1 Set #2 Set #3 Set #4

Barbell squats - 12, 10,
10, 8
Leg press - 3x10
Leg extensions - 3x10
Lying leg curls - 3x10
Calf raises, on Smith
machine - 12, 10, 10, 8
Barbell Shoulder Press -
12, 10, 10, 8
Lateral raises, with
dumbbells - 3x10
Upright rows, with
dumbbells - 3x10

TRAINING, NUTRITION & SUPPLEMENT NOTES:

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