Weight Training Log printable pdf download

Weight Training Log

Week No. ______ Date: ______________

Equip

Rest

Set 1

Set 2

Set 3

Exercise

Muscles Worked

Setting

btw sets Reps

lbs.

Reps

lbs.

Reps

lbs.

Squats

Legs

Step -ups

Legs

Leg extension

Quads

Hamstring Curl

Hamstrings

Pattern Jumps

Calves

Bicep Curl w/

Bicep

Tricep Extension Tricep

Benching

Chest

Push-ups

Chest

Lat pull downs

Back

Bent over rows

Back

*Start with 15 reps then increase # of reps to 20, then 25 before increasing weight.

Ab Routine

# of Reps (x2)

crunches

leg lifts w/ reverse crunch

bicycles

hugs

V-sits

plank

superman (back)

*Seniors pick last 3

*Workout in groups of 2 or 3. Must use a spotter when benching and doing lat pull downs.

**Exhale during the difficult part of the lift/exercise.

Inhale during the easier part of the lift/exercise.

***When performing lifting exercises using opposing muscle groups (i.e. hamstrings and quads,

biceps and triceps, etc.), use at least 2/3 the amt. of weight for the weaker muscle.

****Focus on GOOD FORM, not more weight!****

Weight Training Log

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