*Westside for Skinny Bastards Workout

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Type Hypertrophy Fitness Level Beginner
Workout Log $12
Weight training workout log- 12.00

Notes for Workout

Adjusted for Clubhouse Gym

Note: D=Date, S=Sets, R=Reps, WT=Weight Used During Set
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Circuit #
 Max Effort Upper Body
1. Bench Press
Sets: 9
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S5 R_____ Wt________
S6 R_____ Wt________
S7 R_____ Wt________
S8 R_____ Wt________
S9 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S5 R_____ Wt________
S6 R_____ Wt________
S7 R_____ Wt________
S8 R_____ Wt________
S9 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S5 R_____ Wt________
S6 R_____ Wt________
S7 R_____ Wt________
S8 R_____ Wt________
S9 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S5 R_____ Wt________
S6 R_____ Wt________
S7 R_____ Wt________
S8 R_____ Wt________
S9 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S5 R_____ Wt________
S6 R_____ Wt________
S7 R_____ Wt________
S8 R_____ Wt________
S9 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S5 R_____ Wt________
S6 R_____ Wt________
S7 R_____ Wt________
S8 R_____ Wt________
S9 R_____ Wt________
Rep Goal: 3-5
Rest Timer: 75 Sec
2. Dumbbell Flat Bench Chest Press
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
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S1 R_____ Wt________
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S3 R_____ Wt________
S1 R_____ Wt________
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S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
Rep Goal: 6-10
Rest Timer: 75 Sec
3. Bent-over Barbell Rows
Sets: 4
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
Rep Goal: 10-15
Rest Timer: 75 Sec
4. Rear Raises (On the Ball)
Sets: 2
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
Rep Goal: 12-15
Rest Timer: 75 Sec
5. Lying Leg Raises / Throwdowns
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
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S1 R_____ Wt________
S2 R_____ Wt________
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S1 R_____ Wt________
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S1 R_____ Wt________
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Rep Goal: 30
Rest Timer: 75 Sec
Circuit #
 Lower Body
1. Squats
Sets: 9
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S5 R_____ Wt________
S6 R_____ Wt________
S7 R_____ Wt________
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S9 R_____ Wt________
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S9 R_____ Wt________
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S9 R_____ Wt________
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S9 R_____ Wt________
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S3 R_____ Wt________
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S9 R_____ Wt________
Rep Goal: 5
Rest Timer: 75 Sec
2. Step Ups
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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Rep Goal: 8-15
Rest Timer: 75 Sec
3. Leg Curl or Hamstring Curl
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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S1 R_____ Wt________
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Rep Goal: 6-10
Rest Timer: 75 Sec
Custom Exercise 4.Grip Training
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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Rep Goal: 1
Rest Timer: 75 Sec
Circuit #
 Repetition Upper Body
1. Ball Incline Dumbbell Press
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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Rep Goal: 99
Rest Timer: 45 Sec
2. Lying Triceps Extension (Skull Crushers)
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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Rep Goal: 5-10
Rest Timer: 45 Sec
3. Chin-Ups
Sets: 4
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
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S4 R_____ Wt________
Rep Goal: 8-12
Rest Timer: 75 Sec
4. Shrugs
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
Rep Goal: 10-15
Rest Timer: 45 Sec
5. Hammer Curls
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
Rep Goal: 8-10
Rest Timer: 45 Sec
6. Lying Leg Raises / Throwdowns
Sets: 4
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
S1 R_____ Wt________
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S3 R_____ Wt________
S4 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S4 R_____ Wt________
Rep Goal: 30
Rest Timer: 75 Sec
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