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    Shredded Club Workout Log PDF

    Uploaded by

    MuhammadZaydArattKhan
    The document contains workout plans for 5 days targeting different muscle groups. Day 1 focuses on chest and triceps, day 2 on back, biceps and abs, day 3 on legs, day 4 on chest, shoulders and abs, and day 5 solely on arms. Each workout lists the exercises, sets, reps and rest times. The logs provide space to track weights, dates, times and mood for each session.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Shredded Club Workout Log PDF

    Uploaded by

    MuhammadZaydArattKhan
    603 views5 pages
    The document contains workout plans for 5 days targeting different muscle groups. Day 1 focuses on chest and triceps, day 2 on back, biceps and abs, day 3 on legs, day 4 on chest, shoulders and abs, and day 5 solely on arms. Each workout lists the exercises, sets, reps and rest times. The logs provide space to track weights, dates, times and mood for each session.

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    The document contains workout plans for 5 days targeting different muscle groups. Day 1 focuses on chest and triceps, day 2 on back, biceps and abs, day 3 on legs, day 4 on chest, shoulders and abs, and day 5 solely on arms. Each workout lists the exercises, sets, reps and rest times. The logs provide space to track weights, dates, times and mood for each session.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    603 views5 pages

    Shredded Club Workout Log PDF

    Uploaded by

    MuhammadZaydArattKhan
    The document contains workout plans for 5 days targeting different muscle groups. Day 1 focuses on chest and triceps, day 2 on back, biceps and abs, day 3 on legs, day 4 on chest, shoulders and abs, and day 5 solely on arms. Each workout lists the exercises, sets, reps and rest times. The logs provide space to track weights, dates, times and mood for each session.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    SHREDDED CLUB

    Jeff Seids 12 Week Trainer

    WORKOUT LOG
    www.ShapeYOU.de/shreddedclub
    WORKOUT DAY 1: CHEST+TRICEPS / BRUST+TRIZEPS

    TAG/DAY: __________________ GEWICHT/WEIGHT: ________________ CARDIO? JA /YES NEIN/NO

    DATUM/DATE: ____________ UHRZEIT/TIME: ______________ WORKOUT-DAUER/DURATION: ___________

    STIMMUNG/MOOD: __________________

    How-To: Youve done a set with 100kg 10 times. Note it like this 100kg x 10

    EXERCISE/BUNG SET #1 SET #2 SET #3 SET #4 SET #5 SET #6


    Incline Bench
    Press/Schrgbankdrcken
    Warm-up-Set: 15 Reps
    Working-Sets: 12/10/8/6 + Dropset
    Rest in between sets: 120-180 sec.

    Cable Cross Over


    Working-Sets: 12/10/8/8
    each Set with Dropset
    Rest in between sets: 120 sec.

    Flat Bench Dumbbell Press + Flies/


    KH Flachbankdrcken + Fliegende
    Working-Sets: 12/10/8/6
    each Set is a Superset
    Rest in between sets: 120-180 sec.

    Dips
    3 Working-Sets until failure
    Rest in between sets: 60 sec.

    Skull Crushers/French Press


    Working-Sets: 12/10/8 + Dropset
    Rest in between sets: 90-120 sec.

    Rope Push Downs


    Working-Sets: 12/10/8
    each Set with Dropset (12 Reps)
    Rest in between sets: 90-120 sec.
    SHREDDED CLUB
    Jeff Seids 12 Week Trainer

    WORKOUT LOG
    www.ShapeYOU.de/shreddedclub
    WORKOUT DAY 2: BACK+BICEPS+ABS / RCKEN+BIZEPS+BAUCH

    TAG/DAY: __________________ GEWICHT/WEIGHT: ________________ CARDIO? JA /YES NEIN/NO

    DATUM/DATE: ____________ UHRZEIT/TIME: ______________ WORKOUT-DAUER/DURATION: ___________

    STIMMUNG/MOOD: __________________

    How-To: Youve done a set with 100kg 10 times. Note it like this 100kg x 10

    EXERCISE/BUNG SET #1 SET #2 SET #3 SET #4 SET #5 SET #6


    Deadlifts/Kreuzheben
    Warm-up-Set: 15 Reps
    Working-Sets: 10/8/6
    Rest in between sets: 180 sec.

    Close Grip Lat Pulldown


    Working-Sets: 12/10/8/8
    each Set with Dropset
    Rest in between sets: 120 sec.

    Wide Grip Pull-Ups/Klimmzge mit


    weitem Griff
    3 Working-Sets to failure
    Rest in between sets: 90 sec.

    Cable Rows/Rudern am Kabelzug


    Working-Sets: 12/10/8
    each Set with Dropset
    Rest in between sets: 90-120 sec.
    Barbell Curls/Langhantel Curls
    Working-Sets: 10/8/6
    each Set with Dropset
    Rest in between sets: 90-120 sec.
    Seid Hammer Curls
    Working-Sets: 10/8/6
    Rest in between sets: 90 sec.
    Hanging Leg-Raises/Hngend Beine-
    Heben
    Working-Sets: 10/10/10
    Medicine Ball Twist/Rumpfdrehen mit
    Medizinball
    Working-Sets: 15/15/15

    V-Ups/Klappmesser
    Working-Sets: 12/12/12
    SHREDDED CLUB
    Jeff Seids 12 Week Trainer

    WORKOUT LOG
    www.ShapeYOU.de/shreddedclub
    WORKOUT DAY 3: LEGS / BEINE

    TAG/DAY: __________________ GEWICHT/WEIGHT: ________________ CARDIO? JA /YES NEIN/NO

    DATUM/DATE: ____________ UHRZEIT/TIME: ______________ WORKOUT-DAUER/DURATION: ___________

    STIMMUNG/MOOD: __________________

    How-To: Youve done a set with 100kg 10 times. Note it like this 100kg x 10

    EXERCISE/BUNG SET #1 SET #2 SET #3 SET #4 SET #5 SET #6


    Squats/Kniebeugen
    Warm-up-Set: 15 Reps
    Working-Sets: 10/8/6/4
    Rest in between sets: 180 sec.

    Leg Press/Beinpresse
    Working-Sets: 10/8/6/4
    Rest in between sets: 120 sec.

    Stiff Leg Dumbbell


    Deadlifts/Kreuzheben mit KH und
    geraden Beinen
    Working-Sets: 12/10/8/8
    Rest in between sets: 90 sec.

    Leg Extensions/Beinstrecker
    Working-Sets: 12/10/8/8
    Rest in between sets: 90 sec.

    Hamstring Curls/Liegende Leg Curls


    Working-Sets: 15/12/10/8
    Rest in between sets: 90 sec.
    SHREDDED CLUB
    Jeff Seids 12 Week Trainer

    WORKOUT LOG
    www.ShapeYOU.de/shreddedclub
    WORKOUT DAY 4: CHEST+SHOULDERS+ABS / BRUST+SCHULTERN+BAUCH

    TAG/DAY: __________________ GEWICHT/WEIGHT: ________________ CARDIO? JA /YES NEIN/NO

    DATUM/DATE: ____________ UHRZEIT/TIME: ______________ WORKOUT-DAUER/DURATION: ___________

    STIMMUNG/MOOD: __________________

    How-To: Youve done a set with 100kg 10 times. Note it like this 100kg x 10

    EXERCISE/BUNG SET #1 SET #2 SET #3 SET #4 SET #5 SET #6


    Flat Bench Dumbbell
    Press/Flachbankdrcken mit KH
    Working-Sets: 5/5/5/5
    Rest in between sets: 180-240 sec.
    Incline Dumbbell Press+Incline
    Flies/Schrgbankdrcken mit
    KH+Schrgbank Fliegende mit KH
    Working-Sets: 12/10/8/8
    each Set is a Superset
    Rest in between sets: 120-150 sec.
    Arnold Press+Bent Over Rear Delt
    Raises/Arnold Press+Vorgebeugtes
    Seitheben
    Working-Sets: 12/10/8/8
    each Set is a Superset (15 Reps)
    Rest in between sets: 120 sec.
    Upright Rows/Aufrechtes Rudern
    Working-Sets: 12/10/8/8
    each Set with Dropset
    Rest in between sets: 120 sec.
    Lateral Raises+Alternating Front
    Raises/Seitheben+Alternierendes
    Frontheben
    Working-Sets: 10/10/10
    each Set is a Superset
    Rest in between sets: 90 sec.
    Hanging Leg-Raises/Hngend Beine-
    Heben
    Working-Sets: 10/10/10
    Medicine Ball Twist/Rumpfdrehen mit
    Medizinball
    Working-Sets: 15/15/15
    V-Ups/Klappmesser
    Working-Sets: 12/12/12
    SHREDDED CLUB
    Jeff Seids 12 Week Trainer

    WORKOUT LOG
    www.ShapeYOU.de/shreddedclub
    WORKOUT DAY 5: ARMS / ARME

    TAG/DAY: __________________ GEWICHT/WEIGHT: ________________ CARDIO? JA /YES NEIN/NO

    DATUM/DATE: ____________ UHRZEIT/TIME: ______________ WORKOUT-DAUER/DURATION: ___________

    STIMMUNG/MOOD: __________________

    How-To: Youve done a set with 100kg 10 times. Note it like this 100kg x 10

    EXERCISE/BUNG SET #1 SET #2 SET #3 SET #4 SET #5 SET #6


    Barbell Curls+Skull Crushers/Curls mit
    Langhantel+French Press
    Working-Sets: 12/10/8/8
    each Set is a Superset
    Rest in between sets: 90 sec.

    Hammer Curls+Alternating Half


    Curls/Hammer Curls+Alternierende
    halbe KH-Curls
    Working-Sets: 12/10/8/8
    each Set is a Superset (10 Reps)
    Rest in between sets: 90 sec.

    Dumbbell Skull Crushers+Decline


    Alternate Skull Crushers/
    KH Trizepdrcken
    liegend+Alternierendes KH
    Trizepsdrcken liegend
    Working-Sets: 12/10/8/8
    each Set is a Superset (10 Reps)
    Rest in between sets: 90 sec.

    Concentration Curls+Single Arm


    Extensions/Konzentrations
    Curls+Einarmiges Trizepsstrecken
    Working-Sets: 15/12/10
    each Set is a Superset
    Rest in between sets: 60 sec.

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