Workout Log Pages 3x4 .pdf

File information


Original filename: Workout Log Pages 3x4.pdf
Title: Workout Log Pages 3x4

This PDF 1.5 document has been generated by Adobe Illustrator CS5 / Adobe PDF library 9.90, and has been sent on pdf-archive.com on 23/10/2015 at 04:10, from IP address 70.114.x.x. The current document download page has been viewed 2520 times.
File size: 399 KB (7 pages).
Privacy: public file


Download original PDF file


Workout Log Pages 3x4.pdf (PDF, 399 KB)


Share on social networks



Link to this file download page



Document preview








Chest:

Back/Traps:

Flat Bench Press (Center Total)
Warm Up
Set1 (10)
Set2 (8)
Set3 (6)

Seated Cable Rows
Set
Set
Set

Incline Dumbell Press ( Upper)
Set
Set
Set

Wide-Grip Lat Pulldown (Upper)
Set
Set
Set

Dumbell Flyes - Drop Sets ( Middle)
Set
Set
Set
Dumbbell Straight Arm Pullover (Lower)
Set
Set
Set







 














 





Nutrition:
Fat:
15% - 416 cal
Protein: 25% - 702 cal
Carb:
60% - 1660 cal

= 46g
= 175g
= 415g

Actual:






Legs:

Lower Back:

Barbell Squat ( Drop Sets every other Week)

Hyperextensions ( Lower)
Set
Set
Set

Warm Up
Set
Set
Set









 






Abs:
Declined Weighted Sit Ups

Calves:

Set
Set
Set

Barbel Standing Calve Raises
Set
Set
Set
Quad Extensions Mach.
Set
Set
Set

Hanging Leg Raises
Set
Set
Set





Russians - 1min
Planks 1min




 





Nutrition:
Fat:
15% - 416 cal
Protein: 25% - 702 cal
Carb:
60% - 1660 cal

= 46g
= 175g
= 415g

Actual:










 




















Nutrition:
Fat:
15% - 416 cal
Protein: 25% - 702 cal
Carb:
60% - 1660 cal

= 46g
= 175g
= 415g

Actual:













 



Shoulders:
Barbell Shoulder Press (Anterior Head)
Warm Up
Set(4-6)
Set
Set
Dumbbell Side Laterals (Middle Head)
Set (10-12)
Set
Set
Sitting/Head on Bench Rear Deltoid Raises
Set (13-15)
Set
Set







Traps:
Dumbbell Shrugs
Warm Up - Light Weight x 2
Set (8-10)
Set
Set
Upright Rows

Set (8-10)
Set
Set
Set
Set
Set

 










Nutrition:
Fat:
15% - 416 cal
Protein: 25% - 702 cal
Carb:
60% - 1660 cal

= 46g
= 175g
= 415g

Actual:






Biceps:

Abs:

Barbell Preacher Curl
Set (4x4)
Set
Set

Declined Weighted Sit Ups
Set
Set
Set

Inclined Dumbell Curl
Set (8-10)
Set
Set







Hanging Leg Raises
Set
Set
Set

Concentration Curls/ Standing Pulley Cable Curls
Set(8-10)
Russians - 1min
Set
Set
Planks 1min



 









Palm Down Barbel Wrist Curls over Bench
3x Set(8-10)
Palm Up Barbell Wrist Curls over Bench
3x Set(8-10)



Triceps:
Standing Tricep Overhead Dumbbell Extension
Set (8-10)
Set
Set
Cable Rope Tricep Push Down ( Drop Sets)
Set (10-12)
Set
Set










Nutrition:
Fat:
15% - 416 cal
Protein: 25% - 702 cal
Carb:
60% - 1660 cal

= 46g
= 175g
= 415g

Actual:













 

 







































Nutrition:
Fat:
15% - 416 cal
Protein: 25% - 702 cal
Carb:
60% - 1660 cal

= 46g
= 175g
= 415g

Actual:



Nutrition:
Fat:
15% - 416 cal
Protein: 25% - 702 cal
Carb:
60% - 1660 cal

= 46g
= 175g
= 415g

Actual:





























Related documents


workout log pages 3x4
intermediate workout
beginner
female fitness
natural fitness program draft
gymstoppanishortcuttosizev5bodybuildinggym

Link to this page


Permanent link

Use the permanent link to the download page to share your document on Facebook, Twitter, LinkedIn, or directly with a contact by e-Mail, Messenger, Whatsapp, Line..

Short link

Use the short link to share your document on Twitter or by text message (SMS)

HTML Code

Copy the following HTML code to share your document on a Website or Blog

QR Code

QR Code link to PDF file Workout Log Pages 3x4.pdf