Intermediate Workout - Sample 3-Day Workout - Monday: Chest/Triceps/Shoulders
| 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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| Dumbbell presses on flat bench - 8-10 Reps | ||
| Dumbbell presses on incline bench - 10-12 Reps | ||
| Standing barbell military presses - 10-12 Reps | ||
| Cable crossover flies (focus on contraction) - 12-15 Reps | ||
| Standing barbell military presses - 10-12 Reps | ||
| Lateral dumbbell deltoid raises - 12-15 Reps | ||
| Dips - 10-12 Reps | ||
| Skullcrushers with EZ-bar - 10-12 Reps | ||
| Tricep V-bar pushdowns - 10-12 Reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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