Complete Beginners Guide To Weight Training. Journals. Here's how to use the
journals. ... Seated dumbbell curls 1. 12. 1 ½ Min. Workout B. Muscle Group.
Building Muscle 101 Complete Beginners Guide To Weight Training Journals Here’s how to use the journals. Calender: Prior to starting your program, I suggest you print off a copy of the calender. Mark down when you will be weight training and what time. This will help you get organized. Stick the calender into a small binder. Weight Training Journals: Print off 6 copies. This will be enough for 6 weeks worth of workouts. Under the reps and weight category, simply mark how much repetitions your performed and how much weight you have used for that exercise. Under the cardio category, mark down what type of cardio exercise was performed and for how long. Under the notes section, mark down any important information such as your energy levels, additional sets or repetitions performed. Print off 6 copies and stick them into a small binder. Food Journal: Print off enough copies for a week. Mark the week and the date. Record the meal and time in the appropriate slots. Plan your meals around your workout time. Use the meal plan provided in the beginners nutrition section and record the meals. You can view the meal plan here. Grocery List: Once you’ve finished planning your meals, print off the grocery list and purchase the ingredients. Place journals in a binder and keep it handy at the gym and in the kitchen. If you have any questions, please email me at buildingmuscle101 @ vianet.ca Good luck and all the best, Blake
The Workout Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Workout A
Rest
Workout B
Rest
Workout A
Rest
Rest
Workout A Muscle Group
Exercise
Sets
Repetitions
Rest
Upper legs
Dumbbell squats
1
12
1 ½ Min
Chest
Dumbbell bench press
1
12
1 ½ Min
Biceps (upper arms)
Seated dumbbell curls
1
12
1 ½ Min
Exercise
Sets
Repetitions
Rest
Shoulders
Dumbbell shoulder press
1
12
1 ½ Min
Upper / Mid back
Single arm dumbbell rows
1
12
1 ½ Min
Triceps (upper arms)
Dumbbell triceps extensions
1
12
1 ½ Min
Abdominal
Ab crunches
1
15
1 ½ Min
5 Minutes light cardiovascular
Workout B Muscle Group 5 Minutes light cardiovascular
Building Muscle 101 Calender Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
Day 29
Day 30
Day 31
Day 32
Day 33
Day 34
Day 35
Day 36
Day 37
Day 38
Day 39
Day 40
Day 41
Day 42
Day 43
Day 41
Building Muscle 101 Daily Workout Journal Exercise Day 1 Workout A
