Exercise Duration: Yes No

Arnold Blueprint's Workout Log - Bodybuilding.
com
Chest, Back and Abs
DAY: DATE: TIME:

am/pm
CARDIO TODAY? YES NO

EXERCISE DURATION
LENGTH OF WORKOUT: WEIGHT: LOCATION:
MOOD WHEN STARTING:
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did
100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
Set Set Set Set Set

EXERCISE
#1 #2 #3 #4 #5
Bench Press: 5 sets of 30, 12, 10, 8, 6 reps
Bench Press (Low Angle Incline): 5 sets of 30, 12, 10,
8, 6 reps
Superset XX XX XX XX XX
Dumbbell Flyes: 5 sets of 30, 12, 10, 8, 6 reps
Dumbbell Pull-Over: 5 sets of 30, 12, 10, 8, 6 reps
Chin-Up (Wide-grip): 4 sets to failure XX
Bent-Over Barbell Row: 5 sets of 30, 12, 10, 8, 6 reps
Bent-Over Two-Dumbbell Row: 5 sets of 30, 12, 10, 8, 6
reps
Hanging Leg Raise: 5 sets of 25 reps
TRAINING, NUTRITION & SUPPLEMENT NOTES:

Arnold Blueprint's Workout Log - Bodybuilding.com
Shoulders, Arms and Abs
DAY: DATE: TIME:

am/pm

EXERCISE DURATION
MOOD WHEN STARTING:
Set Set Set Set Set

EXERCISE
#1 #2 #3 #4 #5
Clean and Press: 5 sets of 5 reps
Standing Dumbbell Press: 5 sets of 30, 12, 10, 8, 6 reps
Front Dumbbell Raise: 5 sets of 30, 12, 10, 8, 6 reps
Lateral Raise: 5 sets of 30, 12, 10, 8, 6 reps
Upright Row: 5 sets of 30, 12, 10, 8, 6 reps
Barbell Curl: 5 sets of 30, 12, 10, 8, 6 reps
Incline Dumbbell Curl: 5 sets of 30, 12, 10, 8, 6 reps
Concentration Curls: 5 sets of 30, 12, 10, 8, 6 reps
Close-Grip Barbell Bench Press: 5 sets of 30, 12, 10, 8, 6
reps
Barbell Skullcrushers: 5 sets of 30, 12, 10, 8, 6 reps
Dumbbell One-Arm Triceps Extension: 5 sets of 30, 12,
10, 8, 6 reps
Wrist Curls: 5 sets of 30, 12, 10, 8, 6 reps
Reverse Wrist Curls: 5 sets of 30, 12, 10, 8, 6 reps
Decline Sit-up: 5 sets of 25 reps
[ pdf ]
Back to the Printable Logs Main Page.
Legs
DAY: DATE: TIME:

am/pm

EXERCISE DURATION
MOOD WHEN STARTING:
EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5

Barbell Squat: 5 sets of 8-12 reps
Stiff-Legged Barbell Deadlift: 5 sets of 8-12 reps
Good Morning: 5 sets of 8-12 reps
Barbell Lunge: 5 sets of 8-12 reps
Leg Extensions: 5 sets of 8-12 reps
Seated Leg Curl: 5 sets of 8-12 reps
Standing Calf Raises: 5 sets of 8-12 reps
Seated Calf Raise: 5 sets of 8-12 reps
Kneeling Cable Crunch: 4 sets of 25 reps XX

Chest, Back and Abs
DAY: DATE: TIME:

am/pm

EXERCISE DURATION
MOOD WHEN STARTING:
Set Set Set Set Set

EXERCISE
#1 #2 #3 #4 #5
Flat Barbell Bench Press: 5 sets of 30, 12, 10, 8, 6 reps
Barbell Incline Bench Press (Low Angle Incline): 5 sets of
30, 12, 10, 8, 6 reps
Dumbbell Flyes: 5 sets of 30, 12, 10, 8, 6 reps
Dumbbell Pull-Over: 5 sets of 30, 12, 10, 8, 6 reps
Chin-Up (Wide-grip): 4 sets to failure XX
Bent-Over Barbell Row: 5 sets of 30, 12, 10, 8, 6 reps
Bent-Over Two-Dumbbell Row: 5 sets of 30, 12, 10, 8, 6
reps
Hanging Leg Raise: 5 sets of 25 reps

Shoulders, Arms and Abs
DAY: DATE: TIME:

am/pm

EXERCISE DURATION
MOOD WHEN STARTING:
Set Set Set Set Set

EXERCISE
#1 #2 #3 #4 #5
Arnold Dumbbell Press: 5 sets of 5 reps
Push Press - Behind the Neck: 5 sets of 30, 12, 10, 8, 6
reps
Front Dumbbell Raise: 5 sets of 30, 12, 10, 8, 6 reps
Rear Delt Flye on Incline Bench: 5 sets of 30, 12, 10, 8, 6
reps
Upright Row: 5 sets of 30, 12, 10, 8, 6 reps
Barbell Curl: 5 sets of 30, 12, 10, 8, 6 reps
Incline Dumbbell Curl: 5 sets of 30, 12, 10, 8, 6 reps
Concentration Curls: 5 sets of 30, 12, 10, 8, 6 reps
Close-Grip Barbell Bench Press: 5 sets of 30, 12, 10, 8, 6
reps
Triceps Push-Down: 5 sets of 30, 12, 10, 8, 6 reps
Dumbbell One-Arm Triceps Extension: 5 sets of 30, 12,
10, 8, 6 reps
Wrist Curls: 5 sets of 30, 12, 10, 8, 6 reps
Reverse Wrist Curls: 5 sets of 30, 12, 10, 8, 6 reps
Decline Sit-up: 5 sets of 25 reps
[ pdf ]
Back to the Printable Logs Main Page.
Legs
DAY: DATE: TIME:

am/pm

EXERCISE DURATION
MOOD WHEN STARTING:
Set Set Set Set Set

EXERCISE
#1 #2 #3 #4 #5
Front Barbell Squat: 5 sets of 8-12 reps
Barbell Deadlift: (Option 1) 3 sets of 10,6,4 reps, (Option 2) 3 sets
XX XX
of 5,5,5 reps, (Option 3) 3 sets of 12,10,8 reps
Good Morning: 5 sets of 8-12 reps
Barbell Lunge: 5 sets of 8-12 reps
Leg Extensions: 5 sets of 8-12 reps
Seated Leg Curl: 5 sets of 8-12 reps
Standing Calf Raises: 5 sets of 8-12 reps
Seated Calf Raise: 5 sets of 8-12 reps
Kneeling Cable Crunch: 4 sets of 25 reps XX

Exercise Duration: Yes No

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Arnold Blueprint's Workout Log - Bodybuilding.

DAY: DATE: TIME:

CARDIO TODAY? YES NO

LENGTH OF WORKOUT: WEIGHT: LOCATION:

MOOD WHEN STARTING:

Set Set Set Set Set

TRAINING, NUTRITION & SUPPLEMENT NOTES:

DAY: DATE: TIME:

CARDIO TODAY? YES NO

LENGTH OF WORKOUT: WEIGHT: LOCATION:

MOOD WHEN STARTING:

Set Set Set Set Set

DAY: DATE: TIME:

CARDIO TODAY? YES NO

LENGTH OF WORKOUT: WEIGHT: LOCATION:

MOOD WHEN STARTING:

EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5

TRAINING, NUTRITION & SUPPLEMENT NOTES:

DAY: DATE: TIME:

CARDIO TODAY? YES NO

LENGTH OF WORKOUT: WEIGHT: LOCATION:

MOOD WHEN STARTING:

Set Set Set Set Set

TRAINING, NUTRITION & SUPPLEMENT NOTES:

DAY: DATE: TIME:

CARDIO TODAY? YES NO

LENGTH OF WORKOUT: WEIGHT: LOCATION:

MOOD WHEN STARTING:

Set Set Set Set Set

TRAINING, NUTRITION & SUPPLEMENT NOTES:

DAY: DATE: TIME:

CARDIO TODAY? YES NO

LENGTH OF WORKOUT: WEIGHT: LOCATION:

MOOD WHEN STARTING:

Set Set Set Set Set

TRAINING, NUTRITION & SUPPLEMENT NOTES:

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