Hrithik Roshan's Workout Log - Bodybuilding.comShoulders/Abs/Calves

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 

 Set #6 

 Set #7 

 Seated Barbell Military Press: 2 sets of 6-8 reps (warm-up), 3 sets of 6-8 reps            XX XX

 Side Lateral Raises: 1 set of 12-15 reps (warm-up), 3 sets of 12-15 reps          XX XX XX

 Upright Barbell Rows: 3 sets of 7 reps        XX XX XX XXHrithik Roshan's Workout Log - Bodybuilding.comChest/Back/Calves

DAY: DATE: TIME:

am/pm

Hrithik Roshan's Workout Log - Bodybuilding.comShoulders/Abs/Calves

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 

 Set #6 

 Set #7 

 Seated Barbell Military Press: 2 sets of 6-8 reps (warm-up), 3 sets of 6-8 reps            XX XX

 Side Lateral Raises: 1 set of 12-15 reps (warm-up), 3 sets of 12-15 reps          XX XX XX

 Upright Barbell Rows: 3 sets of 7 reps        XX XX XX XX

CARDIO TODAY?   YES NO  EXERCISE DURATION

LENGTH OF WORKOUT:

WEIGHT: LOCATION:

Hrithik Roshan's Workout Log - Bodybuilding.comShoulders/Abs/Calves

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 

 Set #6 

 Set #7 

 Seated Barbell Military Press: 2 sets of 6-8 reps (warm-up), 3 sets of 6-8 reps            XX XX

 Side Lateral Raises: 1 set of 12-15 reps (warm-up), 3 sets of 12-15 reps          XX XX XX

 Upright Barbell Rows: 3 sets of 7 reps        XX XX XX XX

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.

Hrithik Roshan's Workout Log - Bodybuilding.comShoulders/Abs/Calves

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 

 Set #6 

 Set #7 

 Seated Barbell Military Press: 2 sets of 6-8 reps (warm-up), 3 sets of 6-8 reps            XX XX

 Side Lateral Raises: 1 set of 12-15 reps (warm-up), 3 sets of 12-15 reps          XX XX XX

 Upright Barbell Rows: 3 sets of 7 reps        XX XX XX XXEXERCISE

 Set #1 

 Set #2 

 Set #3 

 Set #4 

 Set #5 

 Dumbbell Bench Press: 3 sets of 6-10 reps (warm-up), 2 sets of 6-10 reps           

 Incline Dumbbell Flyes: 2 sets of 8-10 reps      XX XX XX Reverse-Grip Pulldowns: 1 set of 8-10 reps (warm-up), 3 sets of 8-10 reps          XX

 Bent Over Barbell Rows: 1 set of 8-10 reps (warm-up), 3 sets of 10-12 reps          XX

Hrithik Roshan's Workout Log - Bodybuilding.comShoulders/Abs/Calves

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 

 Set #6 

 Set #7 

 Seated Barbell Military Press: 2 sets of 6-8 reps (warm-up), 3 sets of 6-8 reps            XX XX

 Side Lateral Raises: 1 set of 12-15 reps (warm-up), 3 sets of 12-15 reps          XX XX XX

 Upright Barbell Rows: 3 sets of 7 reps        XX XX XX XX Back Extensions: 1 set of 10-12 reps (warm-up), 2 sets of 10-12 reps        XX XX

 Seated Calf Raises: 3 sets of 20 reps        XX XX Standing Calf Raises: 3 sets of 18-20 reps        XX XX

  TRAINING, NUTRITION & SUPPLEMENT NOTES:

Hrithik Roshan's Workout Log - Bodybuilding.comShoulders/Abs/Calves

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 

 Set #6 

 Set #7 

 Seated Barbell Military Press: 2 sets of 6-8 reps (warm-up), 3 sets of 6-8 reps            XX XX

 Side Lateral Raises: 1 set of 12-15 reps (warm-up), 3 sets of 12-15 reps          XX XX XX

 Upright Barbell Rows: 3 sets of 7 reps        XX XX XX XXHrithik Roshan's Workout Log - Bodybuilding.comLegs

DAY: DATE: TIME:am/pm

Hrithik Roshan's Workout Log - Bodybuilding.comShoulders/Abs/Calves

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 

 Set #6 

 Set #7 

 Seated Barbell Military Press: 2 sets of 6-8 reps (warm-up), 3 sets of 6-8 reps            XX XX

 Side Lateral Raises: 1 set of 12-15 reps (warm-up), 3 sets of 12-15 reps          XX XX XX

 Upright Barbell Rows: 3 sets of 7 reps        XX XX XX XX

CARDIO TODAY?   YES NO  EXERCISE DURATION

LENGTH OF WORKOUT:

WEIGHT: LOCATION:

Hrithik Roshan's Workout Log - Bodybuilding.comShoulders/Abs/Calves

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 

 Set #6 

 Set #7 

 Seated Barbell Military Press: 2 sets of 6-8 reps (warm-up), 3 sets of 6-8 reps            XX XX

 Side Lateral Raises: 1 set of 12-15 reps (warm-up), 3 sets of 12-15 reps          XX XX XX

 Upright Barbell Rows: 3 sets of 7 reps        XX XX XX XX

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.

Hrithik Roshan's Workout Log - Bodybuilding.comShoulders/Abs/Calves

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 

 Set #6 

 Set #7 

 Seated Barbell Military Press: 2 sets of 6-8 reps (warm-up), 3 sets of 6-8 reps            XX XX

 Side Lateral Raises: 1 set of 12-15 reps (warm-up), 3 sets of 12-15 reps          XX XX XX

 Upright Barbell Rows: 3 sets of 7 reps        XX XX XX XXEXERCISE

 Set #1 

 Set #2 

 Set #3 

 Set #4 

 Set #5 

 Set #6 

 Set #7 

 Set #8 

 Leg Press: 4-5 sets of 10-12 reps (warm-up), 3 sets of 10-12 reps                 

 Seated Leg Curls: 2 sets of 15 reps (warm-up), 3 sets of 12-15 reps            XX XX XX

 Lying Leg Curls: 2 sets of 15 reps (warm-up), 3 sets of 12-15 reps            XX XX XX

 Leg Extensions: 2 sets of 15-20         XX XX XX XX

Hrithik Roshan's Workout Log - Bodybuilding.comShoulders/Abs/Calves

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 

 Set #6 

 Set #7 

 Seated Barbell Military Press: 2 sets of 6-8 reps (warm-up), 3 sets of 6-8 reps            XX XX

 Side Lateral Raises: 1 set of 12-15 reps (warm-up), 3 sets of 12-15 reps          XX XX XX

 Upright Barbell Rows: 3 sets of 7 reps        XX XX XX XXreps (warm-up), 2 sets of 15-20 reps  Hack Squat: 2 sets of 15-20 reps (warm-up), 3 sets of 20-30 reps            XX XX XX