Beginners Deadlifting Program. One day a week, preferably at the end of back training.
| 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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| Set One: 8-12 reps at 50-65 percent of 1RM | |
| Set Two: 8-12 reps at 50-65 percent of 1RM | |
| Set Three: 6-10 repetitions at 65-75 percent of 1RM | |
| Set Four: 6-10 repetitions at 65-75 percent of 1RM |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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