Big Man On Campus's Workout Log - Bodybuilding.

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Chest/Triceps/Abs

DAY: DATE: TIME:

am/pm
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CARDIO TODAY? YES NO
EXERCISE DURATION
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LENGTH OF WORKOUT: WEIGHT: LOCATION:
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MOOD WHEN STARTING:
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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 Set #4 Set #5

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

1/2
 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:

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