Big Man On Campus's Workout Log -Bodybuilding.com PDF

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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:...

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Big Man On Campus's Workout Log - Bodybuilding.com Chest/Triceps/Abs DAY: DATE: __________________________ __________________________ . __________________________ CARDIO TODAY? YES NO EXERCISE . LENGTH OF WORKOUT: WEIGHT: __________________________ __________________________ . MOOD WHEN STARTING: __________________________ .

TIME: am/pm __________________________ __________________________ DURATION LOCATION: __________________________

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 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

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Modified Pushup: 3 sets to failure, 30 seconds rest between Superset: Skull Crushers: 1 Warm-up Set: 8-12 reps 3 sets of 12-16 reps Close-Grip Bench Press: 1 Warm-up Set: 8-12 reps 3 sets of 12-16 reps, 60 seconds rest between Triceps Pushdown (Rope): 3 sets of 12-16 reps, 30 seconds rest Overhead Dumbbell Triceps Extension: Quadruple drop set to failure, No rest Abs: 4 rounds, no rest between sets Hanging knee raise: Failure Swiss ball crunch: Failure Decline Reverse Crunch: Failure Broomstick twist or bicycle crunch: 25 reps TRAINING, NUTRITION & SUPPLEMENT NOTES: . . . . . . . Back to the Printable Logs Main Page.

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