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Workout Log Pages 3x4 (PDF)




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Title: Workout Log Pages 3x4

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

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

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:

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





























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