October 4 week challenge
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
$
%
123
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
|
 
Still loading...
ABCDEF
1
October 2011: Workout Log: Week 1
2
3
DateActivityDistance/Time/IntensitySetsRepsComments
4
Week 1
5
1-Oct-2011Lower Body Routine
6
Back SquatIdeally 3x12
7
Incline Dumbbell Press
8
Front Lunge
9
Lat Pulldown
10
Weighted Step-Up
11
Bench Dip
12
Romanian Deadlift
13
Dumbbell Upright Row
14
Calf Raise
15
Seated Alternating Dumbbell Curl
16
17
2-Oct-2011Chest & Shoulders Routine
18
Barbell Bench PressIdeally 3x12
19
Good Morning
20
Leg Press
21
Alternating Front and Lateral Raise
22
Incline Dumbbell Flye
23
Incline Dumbbell Curl
24
Seated Overhead Dumbbell Press
25
Cable Crossover
26
Seated Cable Row
27
Cruch
28
Cross-Body Crunch
29
30
3-Oct-2011Cardio on your own40 minutes (moderate intensity)Cardio
31
32
4-Oct-2011Back and Arms Routine
33
Assisted Wide-Grip Pull UpIdeally 3x12
34
Assisted Close-Grip Pull Up
35
Weighted Step-Up
36
Close-Grip Bench Press
37
Supinating Dumbbell Curl
38
Leg Extension
39
Lying Leg Curl
40
One-Arm Dumbbell Row
41
Dumbbell Kickback
42
EZ-Bar Curl
43
Lying EZ-Bar Extension
44
Back Extension
45
Reverse Decline Crunch
46
47
5-Oct-2011Core Routine
48
Exercise-Ball CrunchIdeally 3x12
49
Exercise-Ball Back Extension
50
Wide-Grip Standing Lat Pulldown
51
Close-Grip Standing Lat Pulldown
52
Walking Lunge
53
Rope Pressdown
54
Hammer Curl
55
56
6-Oct-2011Lower Body Routine
57
Back SquatIdeally 3x12
58
Incline Dumbbell Press
59
Front Lunge
60
Lat Pulldown
61
Weighted Step-Up
62
Bench Dip
63
Romanian Deadlift
64
Dumbbell Upright Row
65
Calf Raise
66
Seated Alternating Dumbbell Curl
67
68
7-Oct-2011Cardio on your own40 minutes (moderate intensity)Cardio
69
Loading...
 
 
 
Week 1
Week 2
Week 3
Week 4