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HTML Preview Weightlifting Workout Log page number 1.
1
E
xer
ci
s
e
Se
t 1
Se
t 2
Se
t 3
A
1:
Bo
dy
wei
ght
g
lut
e b
r
idg
e
3 s
et
s,
1
0
-20 r
ep
s
Weigh
t
Re
ps
Weigh
t
Re
ps
Weigh
t
Re
ps
A
2
:
On
e a
r
m
dum
bb
el
l r
ow
3 se
ts,
8
-
1
2 reps
(eac
h)
Weigh
t
Re
ps
Weigh
t
Re
ps
Weigh
t
Re
ps
B1
:
Bo
dy
wei
ght
b
ox s
qua
t
3 se
ts,
1
0
-20 re
ps
Weigh
t
Re
ps
Weigh
t
Re
ps
Weigh
t
Re
ps
B2
:
Ba
r
be
ll
be
nc
h p
re
s
s
3 se
ts,
8
-
1
2 reps
Weigh
t
Re
ps
Weigh
t
Re
ps
Weigh
t
Re
ps
Du
mb
be
ll
Ro
ma
ni
an
de
ad
lif
t
3 se
ts,
1
0
-20 re
ps
Weigh
t
Re
ps
Weigh
t
Re
ps
Weigh
t
Re
ps
Si
de
ly
in
g a
bd
uc
ti
on
1 se
t, 15-3
0 re
ps
(each)
Weigh
t
Re
ps
Fron
t p
la
nk
1 se
t, 20
-
1
20 se
c
ond
s
Se
co
nds
Si
de
pl
an
k f
r
om
k
ne
es
1 s
et
, 20
-
6
0 s
e
co
nd
s
Se
co
nds
No
te
s:
Bo
ot
y-
fu
l B
e
gi
nn
in
g
s
W
o
rkou
t
A
:
We
eks
1
-
4
T
r
ai
n
in
g
Lo
g
Weig
ht:
_______________
Da
te:
_______________
Na
me:
________________________________
Not
e:
"
Perfor
m"
one"set"
o
f"
A1"t
hen"
i
m me
diately"foll
ow"
it"w
ith"
one"
set"
of"A
2."
Rest"
30
:90"se c
onds,"
a
nd"r e
peat"
u
nti l"
all"set
s"are"completed."Do"the"sa
me"for"B
1"and"B
2.
C
h
a
p
t
e
r
10
:
S
T
RO
N
G
C
UR
V
E
S
T
W
E
LV
E-
W
E
E
K
B
O
OT
Y-F
U
L
B
EG
I
N
N
I
N
G
S
P
R
O
G
R
A
M
F
O
R
B
E
G
I
N
N
E
R
S
96
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Early to bed and early to rise probably indicates unskilled labor. | John Ciardi