Approved Log Mass Building Workout Log

[Enatan]

Wednesday - 19/03/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 389 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 147 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 230 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 268 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 239 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 136 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 151 lb

 

[Enatan]

Friday - 21/03/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x25, 20, 15 - W: 352 lb
• HACK SQUAT - 4x25, 20, 15 - W: 412 lb
• LEG PRESS - 4x25, 20, 15 - W: 574 lb
• DUMBBELL WALKING LUNGE - 4x25, 20, 15 - W: 129 lb
• LYING LEG CURL - 4x25, 20, 15 - W: 206 lb
• SEATED CALF RAISE - 4x25, 20, 15 - W: 286 lb
• STANDING CALF RAISE - 4x25 - W: 327 lb

 

[Enatan]

Sunday - 23/03/2025 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 271 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 158 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 171 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 161 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 98 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 173 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 174 lb
• HAMMER CURLS - 3x20 - W: 99 lb
• DUMBBELL BENCH PRESS - 4x15, 12, 10, 8 - W: 149 lb

 

[Enatan]

Monday- 24/03/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 251 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 149 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 205 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 128 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 91 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 204 lb