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Shredded Club Workout Log PDF

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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MuhammadZaydArattKhan
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1K views5 pages

Shredded Club Workout Log PDF

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.

Uploaded by

MuhammadZaydArattKhan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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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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