Big Man On Campus's Workout Log - Bodybuilding.com Chest/Triceps/Abs DAY: __________________________ DATE: __________________________ TIME: __________________________ am/pm . CARDIO TODAY? YES NO __________________________ EXERCISE __________________________ DURATION . LENGTH OF WORKOUT: __________________________ WEIGHT: __________________________ LOCATION: __________________________ . MOOD WHEN STARTING: __________________________ . 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 Set #5 Cardio Warm-up: 5 minutes Incline Press: 1 Warm-up Set: 8-12 reps, 3 sets of 8-12 reps, 60-90 seconds rest, 1 mixed-grip drop set on final set: 21 reps Incline Flye: 3 sets of 8-12 reps, 30-60 seconds rest, Drop set on final set Flat Dumbbell Press: 4 sets of 6-10 reps, 60-90 seconds rest Superset: Chest dips: 3 sets to failure 1/2
Big Man On Campus's Workout Log -
Bodybuilding.comChest/Triceps/Abs
DAY:__________________________
DATE:__________________________
TIME:__________________________
am/pm
.
CARDIO TODAY? YES NO
__________________________EXERCISE__________________________
DURATION.
LENGTH OF WORKOUT:__________________________
WEIGHT:__________________________
LOCATION:__________________________
.
MOOD WHEN STARTING: __________________________
.
Instructions: In the white spaces below, fill in the weight you
used and the number of reps you performed. Ifyou 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 Set #5 Cardio Warm-up:
5minutes Incline Press: 1Warm-up Set: 8-12reps, 3 sets of 8-12reps,
60-90 secondsrest, 1 mixed-gripdrop set on final set:21 reps
Incline Flye: 3 sets of8-12 reps, 30-60seconds rest, Dropset on
final set Flat Dumbbell Press:4 sets of 6-10 reps,60-90 seconds
rest Superset: Chest dips: 3 sets tofailure
1/2
Modified Pushup: 3sets to failure, 30seconds rest between
Superset: Skull Crushers: 1Warm-up Set: 8-12reps 3 sets of 12-16
reps Close-Grip BenchPress: 1 Warm-upSet: 8-12 reps 3 sets of 12-16
reps,60 seconds restbetween Triceps Pushdown(Rope): 3 sets of12-16
reps, 30seconds rest Overhead DumbbellTriceps Extension:Quadruple
drop set tofailure, No rest Abs: 4 rounds, norest between sets
Hanging knee raise:Failure Swiss ball crunch:Failure Decline
ReverseCrunch: Failure Broomstick twist orbicycle crunch:
25reps
