Muscle Building Workout Log for the Shoulders

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 50 pounds for 10 reps, you would write "50 X 10".

Date and Time:

Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Shoulder Press                    
Lateral Raise                    
Rear Flys                    
Barbell Shrugs                    
Standing Calve Raises                    

Workout Location:
Weight:
Mood prior to Workout:
Cardio Today? Circle One: YES NO
Length of Cardio Workout:
Length Of Workout:

Comments: Perform these exercises 1 time a week. Take approximately 1-3 minutes rest between sets doing 4 sets per exercise. Find a weight you can do for 8 to 12 reps. Once you can handle the weight for more than 12 reps., increase the weight. Alternate order of these exercises every week so that you do not plateau.

Cardiovascular exercise is to be performed 3 times a week for 15-20 minutes. Use the following formula to find your target heart rate: take 220 minus your age, than multiply by 75%. For example, at 30 years old. 220-30=190 and 190 x 75% is about 143 beats per minute. Perform these exercises 3 times a week but not consecutively. For example, Mon, Wed, and Fri. Take approximately 1-2 minutes rest between sets doing 3 sets per exercise. Use s weight for 12 to 15 reps. Once you can handle the weight for more than 15 reps., increase the weight. Alternate the order of these exercises every week so that you do not plateau.

Make sure to warm up and cool down for 5 minutes each and *be sure to consult your physician before starting any program.