Intermediated Workout - Sample 4-Day Workout - Tuesday: Shoulders*/Calfs/Abs
| 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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| Lateral dumbbell deltoid raises - 12-15 Reps | |||
| One-hand cable lateral deltoid raises - 12-15 Reps | XX | ||
| Shoulder machine of choice - 10-12 Reps | XX | ||
| Standing calf presses - 10-12 Reps | |||
| Donkey calf presses - 10-12 Reps | XX | ||
| Seated calf presses - 10-12 Reps | XX | ||
| Ab-machine of choice - 10-12 Reps | XX | ||
| Crunches - Unlimited. |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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