weekS

1-4

CHEST TRAINING
Mike OHearns Power Bodybuilding: Chest Workout
www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/chest-workout.html

DAY:___________________ DATE:___________________ TIME:___________________ am/pm

___________________
CARDIO TODAY:

EXERCISE

YES NO

LENGTH OF WORKOUT:

WEIGHT:

___________________
DURATION

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 lbs for 10 reps,
you would write 100 x 10. The grey boxes below are not used.

EXERCISE
Incline press (warm-up)
low weight

SETS

REPS

SET 2

SET 3

SET4

SET 5

SET 6

1-3

Incline press (working set)

70%, max weight

Flat bench dumbbell press

4-5

10

8-10

Incline dumbbell flye

SET 1

NOTES

FREE PRINTABLE EXERCISE LOGS

weekS
1- 4

leg TRAINING
Mike OHearns Power Bodybuilding: Leg Workout
www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html

DAY:___________________ DATE:___________________ TIME:___________________ am/pm

___________________
CARDIO TODAY:

EXERCISE

YES NO

LENGTH OF WORKOUT:

WEIGHT:

___________________
DURATION

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 lbs for 10 reps,
you would write 100 x 10. The grey boxes below are not used.

EXERCISE
Squat (warm-up)
low weight

SETS

REPS

SET 1

SET 2

SET 3

SET4

SET 5

SET 6

SET 7

1-3

Squat (working set)

70%, heavy weight

Leg press
heavy weight

10

Leg extention
heavy weight

NOTES

FREE PRINTABLE EXERCISE LOGS

weekS
1- 4

shoulder TRAINING
Mike OHearns Power Bodybuilding: Leg Workout
www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html

DAY:___________________ DATE:___________________ TIME:___________________ am/pm

___________________
CARDIO TODAY:

EXERCISE

YES NO

LENGTH OF WORKOUT:

WEIGHT:

___________________
DURATION

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 lbs for 10 reps,
you would write 100 x 10. The grey boxes below are not used.

EXERCISE

SETS

REPS

Standing shoulder press

Wide-grip upright rows

Dumbbell upright rows

Laterals

12

Seated dumbbell
rear delts

12

SET 1

SET 2

SET 3

SET4

SET 5

SET 6

SET 7

NOTES

FREE PRINTABLE EXERCISE LOGS

weekS
1- 4

arm TRAINING
Mike OHearns Power Bodybuilding: Leg Workout
www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html

DAY:___________________ DATE:___________________ TIME:___________________ am/pm

___________________
CARDIO TODAY:

EXERCISE

YES NO

LENGTH OF WORKOUT:

WEIGHT:

___________________
DURATION

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 lbs for 10 reps,
you would write 100 x 10. The grey boxes below are not used.

EXERCISE

SETS

REPS

Straight bar curls

8-12

Seated dumbbell curls

8-12

Preacher curls

8-12

Lying tricep extensions

8-12

Tricep push downs

8-12

Incline dumbbell
extensions

8-12

SET 1

SET 2

SET 3

SET4

SET 5

SET 6

SET 7

NOTES

FREE PRINTABLE EXERCISE LOGS

weekS
1- 4

back TRAINING
Mike OHearns Power Bodybuilding: Back Workout
www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/back-workout.html

DAY:___________________ DATE:___________________ TIME:___________________ am/pm

___________________
CARDIO TODAY:

EXERCISE

YES NO

LENGTH OF WORKOUT:

WEIGHT:

___________________
DURATION

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 lbs for 10 reps,
you would write 100 x 10. The grey boxes below are not used.

EXERCISE
Deadlift (warm-up)
low weight

SETS

REPS

SET 1

SET 2

SET 3

SET4

SET 5

SET 6

SET 7

1-3

Deadlift (working set)

70%, heavy weight

One-arm row
heavy weight

10

Pull-downs
heavy weight

NOTES

FREE PRINTABLE EXERCISE LOGS

weekS
5- 8

CHEST TRAINING
Mike OHearns Power Bodybuilding: Chest Workout
www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/chest-workout.html

DAY:___________________ DATE:___________________ TIME:___________________ am/pm

___________________
CARDIO TODAY:

EXERCISE

YES NO

LENGTH OF WORKOUT:

WEIGHT:

___________________
DURATION

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 lbs for 10 reps,
you would write 100 x 10. The grey boxes below are not used.

EXERCISE
Incline press (warm-up)
low weight

SETS

REPS

SET 2

SET 3

SET4

SET 5

SET 6

1-3

Incline press (working set)

80%, max weight

Flat bench dumbbell press

4-5

10

8-10

Incline dumbbell flye

SET 1

NOTES

FREE PRINTABLE EXERCISE LOGS

weekS
5- 8

leg TRAINING
Mike OHearns Power Bodybuilding: Leg Workout
www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html

DAY:___________________ DATE:___________________ TIME:___________________ am/pm

___________________
CARDIO TODAY:

EXERCISE

YES NO

LENGTH OF WORKOUT:

WEIGHT:

___________________
DURATION

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 lbs for 10 reps,
you would write 100 x 10. The grey boxes below are not used.

EXERCISE
Squat (warm-up)
low weight

SETS

REPS

SET 1

SET 2

SET 3

SET4

SET 5

SET 6

SET 7

1-3

Squat (working set)

80%, heavy weight

Leg press
heavy weight

10

Leg extention
heavy weight

NOTES

FREE PRINTABLE EXERCISE LOGS

weekS
5- 8

shoulder TRAINING
Mike OHearns Power Bodybuilding: Leg Workout
www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html

DAY:___________________ DATE:___________________ TIME:___________________ am/pm

___________________
CARDIO TODAY:

EXERCISE

YES NO

LENGTH OF WORKOUT:

WEIGHT:

___________________
DURATION

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 lbs for 10 reps,
you would write 100 x 10. The grey boxes below are not used.

EXERCISE

SETS

REPS

Standing shoulder press

Wide-grip upright rows

Dumbbell upright rows

Laterals

12

Seated dumbbell
rear delts

12

SET 1

SET 2

SET 3

SET4

SET 5

SET 6

SET 7

NOTES

FREE PRINTABLE EXERCISE LOGS

weekS
5- 8

arm TRAINING
Mike OHearns Power Bodybuilding: Leg Workout
www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html

DAY:___________________ DATE:___________________ TIME:___________________ am/pm

___________________
CARDIO TODAY:

EXERCISE

YES NO

LENGTH OF WORKOUT:

WEIGHT:

___________________
DURATION

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 lbs for 10 reps,
you would write 100 x 10. The grey boxes below are not used.

EXERCISE

SETS

REPS

Straight bar curls

8-12

Seated dumbbell curls

8-12

Preacher curls

8-12

Lying tricep extensions

8-12

Tricep push downs

8-12

Incline dumbbell
extensions

8-12

SET 1

SET 2

SET 3

SET4

SET 5

SET 6

SET 7

NOTES

FREE PRINTABLE EXERCISE LOGS

weekS
5- 8

back TRAINING
Mike OHearns Power Bodybuilding: Back Workout
www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/back-workout.html

DAY:___________________ DATE:___________________ TIME:___________________ am/pm

___________________
CARDIO TODAY:

EXERCISE

YES NO

LENGTH OF WORKOUT:

WEIGHT:

___________________
DURATION

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 lbs for 10 reps,
you would write 100 x 10. The grey boxes below are not used.

EXERCISE
Deadlift (warm-up)
low weight

SETS

REPS

SET 1

SET 2

SET 3

SET4

SET 5

SET 6

SET 7

1-3

Deadlift (working set)

80%, heavy weight

One-arm row
heavy weight

10

Pull-downs
heavy weight

NOTES

FREE PRINTABLE EXERCISE LOGS

weekS
9- 12

CHEST TRAINING
Mike OHearns Power Bodybuilding: Chest Workout
www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/chest-workout.html

DAY:___________________ DATE:___________________ TIME:___________________ am/pm

___________________
CARDIO TODAY:

EXERCISE

YES NO

LENGTH OF WORKOUT:

WEIGHT:

___________________
DURATION

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 lbs for 10 reps,
you would write 100 x 10. The grey boxes below are not used.

EXERCISE
Incline press (warm-up)
low weight

SETS

REPS

SET 2

SET 3

SET4

SET 5

SET 6

1-3

Incline press (working set)

90%, max weight

Flat bench dumbbell press

4-5

10

8-10

Incline dumbbell flye

SET 1

NOTES

FREE PRINTABLE EXERCISE LOGS

weekS
9- 12

leg TRAINING
Mike OHearns Power Bodybuilding: Leg Workout
www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html

DAY:___________________ DATE:___________________ TIME:___________________ am/pm

___________________
CARDIO TODAY:

EXERCISE

YES NO

LENGTH OF WORKOUT:

WEIGHT:

___________________
DURATION

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 lbs for 10 reps,
you would write 100 x 10. The grey boxes below are not used.

EXERCISE
Squat (warm-up)
low weight

SETS

REPS

SET 1

SET 2

SET 3

SET4

SET 5

SET 6

SET 7

1-3

Squat (working set)

90%, heavy weight

Leg press
heavy weight

10

Leg extention
heavy weight

NOTES

FREE PRINTABLE EXERCISE LOGS

weekS
9- 12

shoulder TRAINING
Mike OHearns Power Bodybuilding: Leg Workout
www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html

DAY:___________________ DATE:___________________ TIME:___________________ am/pm

___________________
CARDIO TODAY:

EXERCISE

YES NO

LENGTH OF WORKOUT:

WEIGHT:

___________________
DURATION

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 lbs for 10 reps,
you would write 100 x 10. The grey boxes below are not used.

EXERCISE

SETS

REPS

Standing shoulder press

Wide-grip upright rows

Dumbbell upright rows

Laterals

12

Seated dumbbell
rear delts

12

SET 1

SET 2

SET 3

SET4

SET 5

SET 6

SET 7

NOTES

FREE PRINTABLE EXERCISE LOGS

weekS
9- 12

arm TRAINING
Mike OHearns Power Bodybuilding: Leg Workout
www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/leg-workout.html

DAY:___________________ DATE:___________________ TIME:___________________ am/pm

___________________
CARDIO TODAY:

EXERCISE

YES NO

LENGTH OF WORKOUT:

WEIGHT:

___________________
DURATION

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 lbs for 10 reps,
you would write 100 x 10. The grey boxes below are not used.

EXERCISE

SETS

REPS

Straight bar curls

8-12

Seated dumbbell curls

8-12

Preacher curls

8-12

Lying tricep extensions

8-12

Tricep push downs

8-12

Incline dumbbell
extensions

8-12

SET 1

SET 2

SET 3

SET4

SET 5

SET 6

SET 7

NOTES

FREE PRINTABLE EXERCISE LOGS

weekS
9- 12

back TRAINING
Mike OHearns Power Bodybuilding: Back Workout
www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/back-workout.html

DAY:___________________ DATE:___________________ TIME:___________________ am/pm

___________________
CARDIO TODAY:

EXERCISE

YES NO

LENGTH OF WORKOUT:

WEIGHT:

___________________
DURATION

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 lbs for 10 reps,
you would write 100 x 10. The grey boxes below are not used.

EXERCISE
Deadlift (warm-up)
low weight

SETS

REPS

SET 1

SET 2

SET 3

SET4

SET 5

SET 6

SET 7

1-3

Deadlift (working set)

90%, heavy weight

One-arm row
heavy weight

10

Pull-downs
heavy weight

NOTES

FREE PRINTABLE EXERCISE LOGS