GYM Monthly Workout Record Sheet Month __________

Chest Week 1 Week 2 Week 3 Week 4 Notes

Barbell Bench Press Incline Barbell Press Incline Dumbbell Press

Triceps Week 1 Week 2 Week 3 Week 4 Notes

Dumbbell Kickbacks Triceps Pushdowns Lying Triceps Extension

Legs Week 1 Week 2 Week 3 Week 4 Notes

Squats Leg Curl Up Leg Curl Down Stiff-Legged Deadlifts

Back Week 1 Week 2 Week 3 Week 4 Notes

Barbell Rows Pull-down Cable Rows Lower Back Extension

Biceps Week 1 Week 2 Week 3 Week 4 Notes

Alternating Dumbbell Curls Barbell Curls

Shoulders Week 1 Week 2 Week 3 Week 4 Notes

Military Press Dumbbell Forward Raises Dumbbell Lateral Raises Rear Dumbbell Lateral Raises

Traps Week 1 Week 2 Week 3 Week 4 Notes

Barbell Shrugs Cable Upright Rows

Calves Week 1 Week 2 Week 3 Week 4 Notes

Standing Calf Raises Seated Calf Raises

Abs Week 1 Week 2 Week 3 Week 4 Notes

Leg Lifts Crunches

Forearms Week 1 Week 2 Week 3 Week 4 Notes

Wrist Curls Reverse Wrist Curls