Workout Tracker
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Chest
Back
Shoulders
Arms
Legs
Core
Routine Schedule
Monday - Push Day
BB Flat Bench Press
3 sets x 6-10 reps
Inclined DB Press
4 sets x 8-12 reps
Inclined DB Flyes to Press
4 sets x 10-15 reps
Cable Crossover
4 sets x 8-12 reps
DB Shoulder Press
3 sets x 8-12 reps
Lateral Raises
5 sets x 8-12 reps
DB Overhead Tricep Extension
2 sets x 8-12 reps
Bar Tricep Pushdown
2 sets x 8-12 reps
Wednesday - Pull Day
Conventional Deadlift
3 sets x 6-10 reps
Lat Pulldown (Wide Grip)
3 sets x 8-12 reps
Seated Rows
3 sets x 8-12 reps
Single Arm Lat Pullover
4 sets x 8-12 reps
One Arm DB Rows
3 sets x 8-12 reps
Rope Face Pull
4 sets x 8-12 reps
BB Curls
3 sets x 12-15 reps
DB Preacher Curls
3 sets x 12-15 reps
Hammer Curls
3 sets x 12-15 reps
Pronated Curls
3 sets x 12-15 reps
Friday - Leg Day
Compound Back Squats (Heavy)
3 sets x 6-10 reps
Leg Extension
4 sets x 12-15 reps
Static Lunges (Quad Focus)
4 sets x 12-15 reps
Goblet Squats
3 sets x 8-10 reps
Sumo Squats
3 sets x 8-12 reps
Hamstring Curls
4 sets x 8-12 reps
Standing Calves Raises
2 sets x 12-15 reps
Seated Calves Raises
2 sets x 12-15 reps
Today's Workout Log (Monday - Push Day)
BB Flat Bench Press
Set 1:
Set 2:
Set 3:
Inclined DB Press
Set 1:
Set 2:
Set 3:
Set 4:
Inclined DB Flyes to Pres
Set 1:
Set 2:
Set 3:
Set 4:
Cable Crossover
Set 1:
Set 2:
Set 3:
Set 4:
DB Shoulder Press
Set 1:
Set 2:
Set 3:
Lateral Raises
Set 1:
Set 2:
Set 3:
Set 4:
Set 5:
DB Overhead Tricep Extension
Set 1:
Set 2:
Bar Tricep Pushdown
Set 1:
Set 2: