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Workout Exercise List

The document contains a workout log listing various exercises done across three sessions. It tracks sets, repetitions, and weights for exercises targeting the chest/triceps, lower body, back/shoulders/biceps, and abs. A variety of machines and free weights were used including the Cybex chest press, leg press, and back extension as well as dumbbells and cable exercises. Reps and weight amounts are recorded to monitor progress over multiple sessions.

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Dennis Coyle
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© Attribution Non-Commercial (BY-NC)
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218 views3 pages

Workout Exercise List

The document contains a workout log listing various exercises done across three sessions. It tracks sets, repetitions, and weights for exercises targeting the chest/triceps, lower body, back/shoulders/biceps, and abs. A variety of machines and free weights were used including the Cybex chest press, leg press, and back extension as well as dumbbells and cable exercises. Reps and weight amounts are recorded to monitor progress over multiple sessions.

Uploaded by

Dennis Coyle
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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6/28/2010

CHEST/TRICEP
Excerise Set R1 R2 R3 W1 W2 W3
Cybex Chest Press (seat 3, bar 2) 3 12 12 12 6 7 8
Cybex Dips 2 12 12 11 9
Hammer Strength Chest Press 2 12 12 25 25
Incline Free Weight Dumbell Chest Pre2 12 12 30 30
Universal Fly Press (seat 4, arm 3) 2 12 12 6 7
Lifefitness tricep push down cable 3 10 12 15 21.25 18.75 16.25
Lifefitness Rope Pushdown 1 20 18.75
Lifefitness tricep extension (seat 4) 2 20 15 75 50

LOWER BODY
Excerise Set R1 R2 R3 W1 W2 W3
Cybex Leg Press (seat 3, leg 4) 3 20 15 15 130 150 170
Cybex Leg Extension (seat 3, leg 5) 3 12 10 15 6 7 5
Lifefitness Leg Curl 3 10 10 10 70 70 70
Cybex Hack Squat 3 12 12 12 55 70 55
Wall Ball Squats 1 20
Calf Extension 2 20 20 135 135

BACK/SHOULDERS/BICEPS
Excerise Set R1 R2 R3 W1 W2 W3
Cybex Back Extension 2 10/10 10/10 8 9
Cybex Pull Ups 2 8/8 10/10 12 16
Lifefitness Upright Cable Row 3 10 12 15 16.25 13.25 11.25
Freeweight Straight bar Shoulder/Bice 2 12/12 12/12 45 35
Cybex Shoulder Press (seat 4) 2 10 12 7 6
Freeweight Dumbell Shoulder Raise ??1 12/12 7.5
Freeweight Dumbell Delt Raise 1 20 10
Freeweight Dumbell Bicep Concentratio1 15 15

ABS
Excerise Set R1 R2 R3 W1 W2 W3
Nautilus Ab Crunch (seat 6) 3 25 25 95 95
Decline bench sit ups (seat 3) 3 20 20 10
Side Raise 2 20 20 25 25
Back Raise 2 20 20 10
6/28/2010
CHEST/TRICEP
Excerise Set R1 R2 R3 W1 W2
Cybex Chest P 3 12 12 12 6 7
Cybex Dips 2 12 12 12 10
Hammer Stren 2 12 12 25 25
Hammer Stre2 12 12 25 25
Incline Free 2 12 12 15 15
Universal Fly 2 12 12 4 5
Lifefitness tr 3 10 12 15 18.75 16.25
Lifefitness R 1 20 18.75
Lifefitness tr 2 20 15 75 50

LOWER BODY
Excerise Set R1 R2 R3 W1 W2
Cybex Leg Pre3 20 15 15 130 150
Cybex Leg Ext3 12 10 15 6 7
Lifefitness Le 3 10 10 10 160 160
Cybex Hack S3 12 12 12 45 45
Wall Ball Squ 1 20
Calf Extensio 2 20 20 135 135

BACK/SHOULDERS/BICEPS
Excerise Set R1 R2 R3 W1 W2
Cybex Back E2 10/10 10/10 5 6
Cybex Pull Up2 8/8 10/10 14 18
Lifefitness U 3 10 12 15 16.25 13.25
Freeweight St1 12/12 35
Cybex Shoulde 2 10 12 5 4
Freeweight Du 1 12/12 7.5
Freeweight Du 1 20 5
Freeweight Du 1 15 15

ABS
Excerise Set R1 R2 R3 W1 W2
Nautilus Ab C3 25 25 95 95
Decline bench3 20 20
W3
7

13.75

W3
170
5
160
45

W3

11.25

W3

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