Body Building Workout Log
Body Building Workout Log
The Body Building Workout Log is designed to track and optimize your bodybuilding sessions. It captures the day and session time, exercises performed, sets, reps, and weights used. This detailed record helps monitor progress and make adjustments to your routine for balanced muscle development. Consistent tracking supports effective strength training and goal achievement.
Log Overview:
|
Day & Session |
Exercise |
Sets/Reps/Calories |
Weight |
Nutrition Guidelines |
|---|---|---|---|---|
|
Monday Morning |
Bench Press |
4 sets of 8 reps |
150 lbs |
Consume a high-protein breakfast. |
|
Monday Evening |
Deadlifts |
3 sets of 6 reps |
200 lbs |
Include carbs for energy recovery. |
|
Tuesday Morning |
Squats |
4 sets of 10 reps |
180 lbs |
Eat a balanced meal with protein and veggies. |
|
Tuesday Evening |
Pull-Ups |
3 sets of 8 reps |
Bodyweight |
Snack on protein before the workout. |
|
Wednesday Morning |
Shoulder Press |
3 sets of 10 reps |
80 lbs |
Hydrate well; include a source of lean protein. |
|
Wednesday Evening |
Bicep Curls |
4 sets of 12 reps |
30 lbs |
Post-workout shake with protein. |
|
Thursday Morning |
Deadlifts |
4 sets of 6 reps |
210 lbs |
High-carb breakfast for sustained energy. |
|
Thursday Evening |
Leg Press |
3 sets of 10 reps |
250 lbs |
Incorporate healthy fats in your diet. |
|
Friday Morning |
Chest Flyes |
4 sets of 12 reps |
40 lbs |
Eat protein-rich snacks throughout the day. |
|
Friday Evening |
Rows |
3 sets of 10 reps |
100 lbs |
Ensure a protein-rich dinner. |
|
Saturday Morning |
Tricep Dips |
4 sets of 8 reps |
Bodyweight |
Focus on hydration and balanced nutrition. |
|
Saturday Evening |
Lat Pulldowns |
3 sets of 12 reps |
110 lbs |
Pre-workout meal with protein and carbs. |
|
Sunday Rest |
Use the day for light meals and hydration. |
Notes:
-
Day & Session: Ensure you accurately track the specific day and time of each workout to maintain consistency and establish a routine.
-
Exercise: Record all exercises performed in each session to monitor which muscle groups are targeted and to avoid repetitive strain.
-
Sets/Reps/Calories: Document the number of sets and reps for each exercise and include calories burned if relevant, which helps in evaluating workout intensity and effectiveness.
-
Weight: Log the weight used for each exercise to track strength progress and make necessary adjustments to increase resistance or refine technique.
Prepared by: [YOUR NAME]
Date: [DATE]
