Intermediate Routine: As part of a split routine, training back on it's own day.
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| 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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| Deadlifts - 2-3 warm up sets, add weight, decrease reps with each set | |||
| Deadlifts - 2-3 working sets of 6 - 8 reps, starting with your heaviest set. Fail at about 8 reps | |||
| Bent rows - 1 warm up set of 12-15 reps | XX | XX | |
| Bent rows - 2 working sets of 8 reps, failing at about 8 | XX | ||
| Chins - 50 reps or Lat Pull-Down - 2 sets of 8 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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