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The Pumping Station's Workout Log

Three Day Weight Training Workout For Mass

DATE _______________       TIME _______________

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed.
If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.




Leg Extensions    
Leg Curls    
Dumbbell Pullovers    
Barbell Overhead Shoulder Press    
Seated Rows    
Bench Press    
Barbell Bicep Curls    
Tricep Extensions    
Weighted Pullups    
Weighted Dips    
Standing Calf Raises    

Weight: ____________

Mood When Starting: __________________________

Cardio Today? Circle One:   YES       NO     Length: ________________

Length Of Workout ______________________


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