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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.

 
EXERCISE

Warm-up

Set#1

Squats    
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    
Abs    

Weight: ____________

Mood When Starting: __________________________

Cardio Today? Circle One:   YES       NO     Length: ________________

Length Of Workout ______________________

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