Intermediate 4-Day Split: Each Muscle Group Trained Twice A Week. - Monday / Thursday
| 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.
|
| |||
| Bench Press (2 sets) | XX | ||
| Smith Machine Incline Press (2 sets) | XX | ||
| Dumbbell Flyes (2 sets) | XX | ||
| Dumbbell Press (3 sets) | |||
| Dumbbell Lateral Raises (2 sets) | XX | ||
| Barbell Curls (3 sets) | |||
| Dumbbell Incline Curls (2 sets) | XX | ||
| Reverse Curls (1 set) | XX | XX | |
| Wrist Curls (1 set) | XX | XX | |
| Lying Tricep Extensions (3 sets) | |||
| Seated Dumbbell Extensions (2 sets) | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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