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Fitness Center Workout Log Pectoralis Major (Chest Muscle) Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 DB Incline Press Bench Press DB Press Push Ups Free Motion Chest Press Free Motion Chest Fly Latissimus Dorsi (Back Muscle) Day 1 Day 2 RBT Band Pulldowns Pull Ups DB Row Bent over Barbell Row FM Row Machine Free Motion Lat Pulldowns Triceps (Back of Arm Muscle) Day 1 Kick Backs DB Extensions DB Laying Extensions Narrow Grip Bench Press Dips on bench Free Motion Push Downs FM Reverse Push Downs Day 2 Biceps (Front of Arm Muscle) Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 7 Day 8 Day 9 Day 10 Straight Bar Curl Preacher Bar Curl DB Curl Hammer Curl DB Isolation Curl Free Motion Cable Curls Trapezius (Shoulder Muscle) Day 1 Day 2 Upright Row Shrugs DB Overhead Shrug Stability Ball DB Side Raises Deltoid (Shoulder Muscle) Day 1 Day 2 Overhead PRess DB Front Raise DB Side Raises Bent Over Side Raise Free Motion Shoulder Gluteus Maximus, Hamstrings, and Quadriceps (Leg Muscles) Day 1 Squats Lunges Ham/Glute Lateral Lunges Free Motion Quad Free Motion Step Free Motion Squat Free Motion Hamstring Day 2 Day 3 Day 4 Day 5 Day 6 Gastrocnemius (Calf Muscle) Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Calf Raises Core Work (Abdominals, Obliques, Glutes, Lower Back, Hip Flexors) Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Russian Twist Crunches/Reverse Crunches Vertical/Horizontal Scissors Side Crunches Planks -Prone -Side Glute Bridge Cobras Superman Day 7 Day 8 Day 9 Day 10