Bodybuilding.com's Workout Log

Deltoid Program

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.

EXERCISE
 Set #1 
 Set #2 
 Set #3 
 Set #4 
 Rear delt raises from low pulley - 8-12 reps     XX
 Upright rows - 6-12 reps     XX
 Arnold shoulder press - 6-12 reps      
 Tri-set: Bent-over dumbbell lateral raises - 6-12 reps     XX
 Tri-set: Lateral raises - 6-12 reps     XX
 Tri-set: Front plate raises - 6-12 reps     XX
 External rotator on bench - 8-12 reps     XX

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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