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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