Intermediate 4-Day Split: Each Muscle Group Trained Twice A Week - Tuesday / Friday
| 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.
|
| |||
| Standing Calf Raises (3 sets) | |||
| Seated calf raises (2 sets) | XX | ||
| Barbell Squats (2 sets) | XX | ||
| Leg Press (2 sets) | XX | ||
| Leg Extensions (2 sets) | XX | ||
| Seated Leg Curls (3 sets) | |||
| One Leg Curls (2 sets) | XX | ||
| Pull-ups or Pulldowns (2 sets) | XX | ||
| Bent-Over Barbell Rows (2 sets) | XX | ||
| Seated Cable Rows (2 sets) | XX | ||
| Dumbbell Bent-over Rear delt laterals (2 sets) | XX | ||
| Cable Rear Delt Rows (1 set) | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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