Bodybuilding Workout Log
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1
2's Workout Log
Male Muscle Building - 3 Day Training Split
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
Day 1 - Chest and Triceps and
Upper Abs
Incline Press 3 sets of 6-8 reps
Flat Dumbbell Press 3 sets of
6-8 reps
Incline Flyes 3 sets of 6-8 reps
Decline Press 3 sets of 6-8 reps
Rope extensions 3 sets of 6-8
reps
Skull Crushers 3 sets of 6-8
reps
Dips 3 sets of 6-8 reps
Crunches 3 sets of to failure
Day 2 - Back and Biceps
Lat Pulldown/Chins 3 sets of 6-8
reps
Bent Over Rows 3 sets of 6-8
reps
Deadlifts 3 sets of 6-8 reps
Shrugs 3 sets of 6-8 reps
Barbell Curls 3 sets of 6-8 reps
Dumbbell Hammer Curls 3 sets
of 6-8 reps
Preacher Curls 3 sets of 6-8
reps
Day 3 - Legs, Shoulders and
Lower Abs
Leg Extension 3 sets of 15-20
reps
1/2
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