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WS4SB: Workout Log (Insert Name)Week 1Week 2Week 3
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Sets x RepsWeightSets x RepsWeightSets x RepsWeight
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Monday (Max-Effort Upper Body)
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Date:
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Time In:
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Time Out:
7
Body Weight:
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A. Barbell Bench PressMax x 3Max x 3Max x 3
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B. Incline DB Bench Press2 x Max2 x Max2 x Max
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C1. DB Rows3 x 83 x 83 x 8
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C2. Rear Delt Flies
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D. DB Shrugs3 x 83 x 83 x 8
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E. Standing DB Curls3 x 83 x 83 x 8
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F. Cardio:
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Tuesday (Dynamic-Effort Lower Body)
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Date:
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Time In:
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Time Out:
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Body Weight:
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A. Box Jumps5 x 35 x 35 x 3
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B. Bulgarian Split Squats3 x 83 x 83 x 8
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C. Reverse Hyperextensions3 x 83 x 83 x 8
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D. Swiss ball Russian Twists4 x 104 x 104 x 10
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E. Cardio:
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Thursday (Repetition Upper-Body)
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Date:
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Time In:
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Time Out:
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Body Weight:
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A. Flat DB Bench Press4 x 124 x 124 x 12
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B1. Lat Bar Pull-downs3 x 83 x 83 x 8
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B2. Cable Scarecrows
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C. DB Military Press4 x 84 x 84 x 8
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D1. DB Shrugs3 x 83 x 83 x 8
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D2. Hammer Curls
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E. Heavy DB Holds2 x Max2 x Max2 x Max
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F. Cardio:
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Friday (Max-Effort Lower Body)
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Date:
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Time In:
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Time Out:
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Body Weight:
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A. Box SquatMax x 3Max x 3Max x 3
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B. Walking Lunges3 x 63 x 63 x 6
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C. Romanian Deadlift3 x 83 x 83 x 8
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D. Abdominal Circuit3 x 20 3 x 203 x 20
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E. Cardio:
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