Advanced Barbell Training Program - Program 2
| 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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| Superset #1: Squat - 8-12 reps | ||
| Superset #1: Stiff-Leg Deadlift - 8-12 reps | ||
| Superset #1: Lunges - 8-12 reps | ||
| Superset #1: Calf Raise - 8-12 reps | ||
| Superset #2: Lying Press - 8-12 reps | ||
| Superset #2: Wide Grip Lying Press - 8-12 reps | ||
| Superset #2: Pullovers - 8-12 reps | ||
| Superset #3: Wide Grip Bent-Over Rows - 8-12 reps | ||
| Superset #3: Reverse Grip Bent-Over Rows - 8-12 reps | ||
| Superset #3: Narrow Grip Bent-Over Rows - 8-12 reps | ||
| Superset #4: Military Press - 8-12 reps | ||
| Superset #4: Front Raise - 8-12 reps | ||
| Superset #4: Upright Rows - 8-12 reps | ||
| Superset #5: Lying Triceps Extensions - 8-12 reps | ||
| Superset #5: Biceps Curls - 8-12 reps | ||
| Superset #5: Overhead Extensions - 8-12 reps | ||
| Superset #5: Bent Over Curls - 8-12 reps | ||
| Superset #5: Wrist Curls - 8-12 reps | ||
| Superset #6: Good Morning - 12-15 reps | ||
| Superset #6: Crunches - 12-15 reps | ||
| Superset #6: Twists - 12-15 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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