Approved Log Mass Building Workout Log

[Enatan]

Wednesday - 27/11/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 370 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 129 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 210 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 248 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 219 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 116 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 131 lb

 

[Enatan]

Friday - 29/11/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x20, 15, 12 - W: 322 lb
• HACK SQUAT - 4x20, 15, 12 - W: 382 lb
• LEG PRESS - 4x20, 15, 12 - W: 544 lb
• DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 99 lb
• LYING LEG CURL - 4x20, 15, 12 - W: 176 lb
• SEATED CALF RAISE - 4x20, 15, 15 - W: 256 lb
• STANDING CALF RAISE - 4x20 - W: 297 lb

 

[Enatan]

Sunday - 01/12/2024 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 236 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 123 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 139 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 131 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 73 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 143 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 144 lb
• HAMMER CURLS - 3x15 - W: 74 lb
• DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 124 lb

 

[Enatan]

Monday- 02/12/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 216 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 114 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 170 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 93 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 56 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 169 lb

 

[Enatan]

Wednesday - 04/12/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 370 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 129 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 210 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 248 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 219 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 116 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 131 lb

 

[Enatan]

Friday - 06/12/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x20, 15, 12 - W: 322 lb
• HACK SQUAT - 4x20, 15, 12 - W: 382 lb
• LEG PRESS - 4x20, 15, 12 - W: 544 lb
• DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 99 lb
• LYING LEG CURL - 4x20, 15, 12 - W: 176 lb
• SEATED CALF RAISE - 4x20, 15, 15 - W: 256 lb
• STANDING CALF RAISE - 4x20 - W: 297 lb

 

[Enatan]

Sunday - 08/12/2024 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 241 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 128 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 144 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 136 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 78 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 148 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 149 lb
• HAMMER CURLS - 3x15 - W: 79 lb
• DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 129 lb