Intermediate Routine Four Weeks Day 1 Progression: rest 1 minute in between sets.
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| 75 Degree Incline Press - 10-12 reps | |||
| Flat Dumbbell Press - 10-12 reps | |||
| Incline Flyes - 10-12 reps | |||
| One-arm Rows - 10-12 reps | |||
| Two-arm Rows - 10-12 reps | |||
| Pullovers - 10-12 reps | |||
| Dumbbell Curl - 10-12 reps | |||
| Incline Curls - 10-12 reps | |||
| Overhead Triceps Extensions - 10-12 reps | |||
| Lying Tri Ext - 10-12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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