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Built With Science Upper - Lower Workout Tracker

The document contains a workout schedule listing various exercises across multiple days. Each workout includes 3 sets of different exercises targeting specific muscle groups like chest, back, shoulders, biceps and triceps. Rep ranges and links to tutorial videos are provided for each exercise. The schedule also includes spaces to track completion.

Uploaded by

faycal_bellamine
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
219 views

Built With Science Upper - Lower Workout Tracker

The document contains a workout schedule listing various exercises across multiple days. Each workout includes 3 sets of different exercises targeting specific muscle groups like chest, back, shoulders, biceps and triceps. Rep ranges and links to tutorial videos are provided for each exercise. The schedule also includes spaces to track completion.

Uploaded by

faycal_bellamine
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Date

WORKOUTS R W E Rest Notes R W E Rest Notes

Flat Dumbbell Press

See Tutorial Video


Set 1: 6-10
Set 2: 6-10
Set 3: 6-10
DB Chest Supported
Row (mid/upper
back)
See Tutorial Video

Set 1: 8-12
Set 2: 8-12
Set 3: 8-12
Seated Mid-Chest
Cable Fly
See Tutorial Video
Set 1: 10-15
Set 2: 10-15
Set 3: 10-15

Lat Pulldown

See Tutorial Video


Set 1: 8-12
Set 2: 8-12
Set 3: 8-12

Cable Lateral Raise

See Tutorial Video


Set 1: 10-20
Set 2: 10-20
Set 3: 10-20
Behind Body Cable
Curls
See Tutorial Video
Set 1: 10-15
Set 2: 10-15
Cable Pushdowns*

See Tutorial Video


Set 1: 10-15
Set 2: 10-15
Set 3: 10-15
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
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Notes
Date
WORKOUTS R W E Rest Notes R W E Rest Notes

Barbell Back Squat

See Tutorial Video

Set 1: 6-10
Set 2: 6-10
Set 3: 6-10

Seated Leg
A1
Curls

See Tutorial Video


Set 1: 10-15
Set 2: 10-15
SUPERSET A

Set 3: 10-15

Seated Leg
A2
Extensions

See Tutorial Video


Set 1: 10-15
Set 2: 10-15
Set 3: 10-15

Hyperextensions
(back/hamstring)

See Tutorial Video


Set 1: 10-15
Set 2: 10-15
Set 3: 10-15

Standing Weighted
Calf Raise

See Tutorial Video


Set 1: 10-15
Set 2: 10-15
Set 3: 10-15
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
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Notes R W E Rest Notes R W E Rest Notes
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Notes
Date
WORKOUTS R W E Rest Notes R W E Rest Notes
Low Incline Dumbbell
Press
See Tutorial Video
Set 1: 6-10
Set 2: 6-10
Set 3: 6-10

(Weighted) Pull-Ups

See Tutorial Video


Set 1: 6-10
Set 2: 6-10
Set 3: 6-10
Seated Mid-Chest
Cable Fly
See Tutorial Video
Set 1: 10-15
Set 2: 10-15
Set 3: 10-15
Seated Cable Row
(mid/upper back)
See Tutorial Video
Set 1: 8-12
Set 2: 8-12
Set 3: 8-12
Dumbbell Lateral
Raise
See Tutorial Video
Set 1: 10-20
Set 2: 10-20
Set 3: 10-20
Incline DB Overhead
Extensions
See Tutorial Video
Set 1: 10-15
Set 2: 10-15
Set 3: 10-15
Incline Dumbbell
Curls
See Tutorial Video
Set 1: 8-12
Set 2: 8-12
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
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Notes
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Flat
C Smith Machine Chest Press
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Seated Flat Cable Press
e
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Low Incline Dumbbell Press


Incline Machine Chest Press
Incline Machine Chest Press

Dumbbell Fly
Banded Push-Ups

Barbell Curl
Incline DB Overhead Extensions
Date
WORKOUTS R W E Rest Notes R W E Rest Notes

Barbell Hip Thrust

See Tutorial Video


Set 1: 10-15
Set 2: 10-15
Set 3: 10-15
Barbell Romanian
Deadlift
See Tutorial Video
Set 1: 6-10
Set 2: 6-10
Set 3: 6-10
Front Foot Elevated
Reverse Lunge
See Tutorial Video
Set 1: 6-10 per leg
Set 2: 6-10 per leg
Set 3: 6-10 per leg
Standing Weighted
Calf Raise
See Tutorial Video
Set 1: 10-15
Set 2: 10-15
Set 3: 10-15
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
R W E Rest Notes R W E Rest Notes R W E Rest
Notes R W E Rest Notes R W E Rest Notes
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Low Incline Dumbbell Press


Incline Machine Chest Press
Low Incline Smith Machine Press

(Banded) Decline Push-Ups

Standing Mid-Chest Cable Fly

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