60 days transformation routine. Print it out and keep log of your exercises everyday at the gym

Day 1:  Arms                                Date:                               

	Reps	Weight
Standing Barbell Curl	1 2 3 4	1 2 3 4
Preachers Curl	1 2 3 4	1 2 3 4
Reverse Barbell Curl	1 2 3 4	1 2 3 4
Cable Triceps Press Down	1 2 3 4	1 2 3 4
Chair Triceps Dips	1 2 3 4	1 2 3 4
Overhead Triceps extension (Cable)	1 2 3 4	1 2 3 4

Day 2:  Legs                                         Date:                               

	Reps	Weight
Squat	1 2 3 4	1 2 3 4
Walking lunges	1 2 3 4	1 2 3 4
Hip Adduction, Inner thigh (Cable)	1 2 3 4	1 2 3 4
Hanging leg raise	1 2 3 4	1 2 3 4
Sit-ups	1 2 3 4	1 2 3 4
Lying Leg Raise	1 2 3 4	1 2 3 4

Day 3:Rest                                                  Date:

Day 4:  Back & Chest                                 Date:                                

	Reps	Weight
Chin ups	1 2 3 4	1 2 3 4
Reverse grip cable chinups	1 2 3 4	1 2 3 4
Bent Over Row	1 2 3 4	1 2 3 4
Incline Chest Press	1 2 3 4	1 2 3 4
Decline Chest Press	1 2 3 4	1 2 3 4
Flat bench Dumbbell fly	1 2 3 4	1 2 3 4

Day 5:  Shoulder                                 Date:                         

	Reps	Weight
Standing Military Press	1 2 3 4	1 2 3 4
Upright Row	1 2 3 4	1 2 3 4
Front Delt Raise	1 2 3 4	1 2 3 4
Cardio/Boxing	1 2 3 4	1 2 3 4

Day 6: Rest

Day 7:  Arms                                Date:                               

	Reps	Weight
Close Grip Bench Press	1 2 3 4	1 2 3 4
Alternate Rope Triceps Overhead Extension	1 2 3 4	1 2 3 4
Reverse Grip triceps Pressdown	1 2 3 4	1 2 3 4
Dumbbell curl	1 2 3 4	1 2 3 4
Standing Cable Double Biceps Curl	1 2 3 4	1 2 3 4
Hammer curl	1 2 3 4	1 2 3 4

Day 8:  Legs                                  Date:                               

	Reps	Weight
Leg Press	1 2 3 4	1 2 3 4
Standing lunges	1 2 3 4	1 2 3 4
Dead lift	1 2 3 4	1 2 3 4
Side planks	1 2 3 4	1 2 3 4
Planks	1 2 3 4	1 2 3 4
Cable Woodchop	1 2 3 4	1 2 3 4

Day 9:  Rest

Day 10:  Back & Chest                               Date:                                

	Reps	Weight
Bench press	1 2 3 4	1 2 3 4
Standing Decline Cable Chest Press	1 2 3 4	1 2 3 4
Dumbbell Press Incline	1 2 3 4	1 2 3 4
Seated Cable row	1 2 3 4	1 2 3 4
Standing Lat Pushdown	1 2 3 4	1 2 3 4
One Arm Dumbbell Row	1 2 3 4	1 2 3 4

Day 11:  Shoulder                               Date:                        

	Reps	Weight
Machine Shoulder Press	1 2 3 4	1 2 3 4
Side Delt Raise	1 2 3 4	1 2 3 4
Shrug	1 2 3 4	1 2 3 4
Boxing/Cardio	1 2 3 4	1 2 3 4