Advanced Mass-Building Workout - Day 4 - Shoulders, Traps, Abs
| 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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| Seated Barbell Shoulder Press- 4 sets of 15, 10, 8, 6 reps | ||||
| Standing Dumbbell Lateral Raise- 4 sets of 15, 12, 10, 8 reps | ||||
| Bent-Over Dumbbell Lateral Raise- 4 sets of 15, 12, 10, 8 reps | ||||
| Barbell Clean and Press- 4 sets of 15, 10, 8, 6 reps | ||||
| Dumbbell Shrug- 4 sets of 15, 12, 10, 8 reps | ||||
| Crunch- 3 sets, 25 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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