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    Name: Shape Up W/ Weights Strength Training Log: Muscle Group/ Exercise

    Uploaded by

    James Anders
    This document is a strength training log that tracks exercises done on various dates for different muscle groups. It lists muscle groups like chest, biceps, triceps, legs, shoulders, back, and abdominals along with specific exercises for each group. The log instructs the user to estimate how much weight they can lift for 12 repetitions, track the actual number of reps, and adjust the weight up or down accordingly with rest in between sets, with a goal of fatigue in 2-3 sets of 12 reps.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd

    Name: Shape Up W/ Weights Strength Training Log: Muscle Group/ Exercise

    Uploaded by

    James Anders
    76 views4 pages
    This document is a strength training log that tracks exercises done on various dates for different muscle groups. It lists muscle groups like chest, biceps, triceps, legs, shoulders, back, and abdominals along with specific exercises for each group. The log instructs the user to estimate how much weight they can lift for 12 repetitions, track the actual number of reps, and adjust the weight up or down accordingly with rest in between sets, with a goal of fatigue in 2-3 sets of 12 reps.

    Original Title

    Strength Training Log

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    © Attribution Non-Commercial (BY-NC)

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    This document is a strength training log that tracks exercises done on various dates for different muscle groups. It lists muscle groups like chest, biceps, triceps, legs, shoulders, back, and abdominals along with specific exercises for each group. The log instructs the user to estimate how much weight they can lift for 12 repetitions, track the actual number of reps, and adjust the weight up or down accordingly with rest in between sets, with a goal of fatigue in 2-3 sets of 12 reps.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    76 views4 pages

    Name: Shape Up W/ Weights Strength Training Log: Muscle Group/ Exercise

    Uploaded by

    James Anders
    This document is a strength training log that tracks exercises done on various dates for different muscle groups. It lists muscle groups like chest, biceps, triceps, legs, shoulders, back, and abdominals along with specific exercises for each group. The log instructs the user to estimate how much weight they can lift for 12 repetitions, track the actual number of reps, and adjust the weight up or down accordingly with rest in between sets, with a goal of fatigue in 2-3 sets of 12 reps.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
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    Name: Shape Up w/ Weights W R S

    Strength Training Log


    Muscle Group/
    Exercise 23-Sep 28-Sep 30-Sep 5-Oct 7-Oct 12-Oct 14-Oct
    Chest - Choose 1-2
    Bench Press
    Fly
    #6 Vertical Press
    Push-ups

    Biceps - Choose 1-2


    Barbell curls
    Dumb bell curls
    #15 Pull Ups
    #11 Biceps curl machine

    Triceps - Choose 1-2


    Dumb bell kickbacks
    French curl
    #12 Triceps extensions
    #15 Assisted Dips

    Legs - Choose 2-3


    Hack squats
    Standing squats
    Standing lunges
    #4 Leg extensions
    #5 Leg curls
    #3 Leg press
    #3 Calf press
    #16 Abductor/Adductor

    Shoulders - Choose 2-3


    Upright row
    Dumb bell lateral raise
    Dumb bell overhead press
    Dumb bell anterior raise
    #7 Overhead press
    #10 Lateral raises

    Back - Choose 2-3


    Dumb bell row
    Dead lift
    #2,9 Lat pulldown
    #14 Low back machine

    Abdominals - Choose 2-3


    #13 Ab machine
    Crunches
    Plank hold

    Other

    Guestimate how much weight you can lift 12 times. Count the number of reps you can actually lift. If more than 12,
    add weight and lift again after 2-4 minutes rest. If too heavy, take off 10% and try again after rest. Your goal is to
    reach fatique in 2 or 3 sets of 12 repetitions.
    Name: Shape Up w/ Weights W R S
    Exercise Log
    Muscle Group/
    Exercise 24-Aug 26-Aug 31-Aug 2-Sep 9-Sep 14-Sep 16-Sep 21-Sep
    Chest - Choose 1-2
    Bench Press
    Fly
    #6 Vertical Press
    Push-ups

    Biceps - Choose 1-2


    Barbell curls
    Dumb bell curls
    #15 Pull Ups
    #11 Biceps curl machine

    Triceps - Choose 1-2


    Dumb bell kickbacks
    French curl
    #12 Triceps extensions
    #15 Assisted Dips

    Legs - Choose 2-3


    Hack squats
    Standing squats
    Standing lunges
    #4 Leg extensions
    #5 Leg curls
    #3 Leg press
    #3 Calf press
    #16 Abductor/Adductor

    Shoulders - Choose 2-3


    Upright row
    Dumb bell lateral raise
    Dumb bell overhead press
    Dumb bell anterior raise
    #7 Overhead press
    #10 Lateral raises

    Back - Choose 2-3


    Dumb bell row
    Dead lift
    #2,9 Lat pulldown
    #14 Low back machine

    Abdominals - Choose 2-3


    #13 Ab machine
    Crunches
    Plank hold

    Other

    Guestimate how much weight you can lift 12 times. Count the number of reps you can actually lift. If more than 12,
    add weight and lift again after 2-4 minutes rest. If too heavy, take off 10% and try again after rest. Your goal is to
    reach fatique in 2 or 3 sets of 12 repetitions.

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