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Approved Log Mass Building Workout Log

Monday- 30/09/2024 - WORKOUT 1 - CHEST & SHOULDERS

  • INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 196 lb
  • DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 94 lb
  • CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 150 lb
  • TRICEP DIP - 4x20, 15, 10, 8
  • SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 73 lb
  • LATERAL RAISE - 4x20, 15, 10, 8 - W: 36 lb
  • MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 149 lb
IMG-20240602-WA0007.jpg
 
Wednesday - 02/10/2024 - WORKOUT 2 - BACK

  • DEADLIFT - 4x20, 15, 12, 10 - W: 350 lb
  • ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 109 lb
  • LAT PULL DOWN - 4x20, 15, 12, 10 - W: 190 lb
  • T-BAR ROW - 4x20, 15, 12, 10 - W: 228 lb
  • SEATED ROW - 4x20, 15, 12, 10 - W: 199 lb
  • SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 96 lb
  • HYPEREXTENSION - 4x20, 15, 12, 10
  • DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 111 lb
IMG-20240612-WA0000.jpg
 
Friday - 04/10/2024 - WORKOUT 3 - LEGS
  • BARBELL SQUAT - 4x20, 15, 12 - W: 302 lb
  • HACK SQUAT - 4x20, 15, 12 - W: 362 lb
  • LEG PRESS - 4x20, 15, 12 - W: 524 lb
  • DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 80 lb
  • LYING LEG CURL - 4x20, 15, 12 - W: 156 lb
  • SEATED CALF RAISE - 4x20, 15, 15 - W: 236 lb
  • STANDING CALF RAISE - 4x20 - W: 277 lb
IMG-20240530-WA0010.jpg
 
Sunday - 06/10/2024 - WORKOUT 4 - ARMS

  • CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 211 lb
  • ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 98 lb
  • STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 114 lb
  • BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 106 lb
  • INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 48 lb
  • CABLE CURL - 4x20, 15, 10, 8 - W: 118 lb
  • SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 119 lb
  • HAMMER CURLS - 3x15 - W: 49 lb
  • DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 99 lb
IMG-20240519-WA0000.jpg
 
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