Intermediate Routine: (lifting 4-9 months) 2 days per week (non-consecutive) Moderate Weight
| 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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| Seated DB Overhead Press: 10-12 reps | |||
| Standing DB Front Deltoid Raise: 10-12 reps | |||
| Standing Front Deltoid Plate Raise: 10-12 reps | |||
| Lateral Deltoid DB Raise: 10-12 reps | |||
| Seated Bent Over Rear Deltoid Raise: 10-12 reps | |||
| Lateral Deltoid Cable Raise: 10-12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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