MONTH 3 WORKOUT - Two Day Split (Upper Body/Lower Body)
Day #1 - Legs
Bodypart	Exercise	Set 1	Set 2	Set 3
Compound Legs	Barbell Squats	12/	10/	8/
Compound Legs	Leg Press	12/	10/	8/
Compound Legs	Dumbbell Lunges	12/	10/	8/
Hamstrings	Romanian Deadlifts	12/	10/	8/
Hamstrings	Lying Leg Curls	12/	10/	8/
Quads	Leg Extensions	12/	10/	8/
Calves	Standing Calf Raises	12/	10/	8/
Calves	Seated Calf Raises	12/	10/	8/
Abdominals	Reverse Crunches	12/	10/	8/
Abdominals	Crunches	15/	15/	15/
Day #2 - Upper
Bodypart	Exercise	Set 1	Set 2	Set 3
Chest	Barbell Bench Press	12/	10/	8/
Chest	Incline Dumbbell Presses	12/	10/	8/
Back	Latissimus Pulldowns	12/	10/	8/
Back	Seated Rows	12/	10/	8/
Shoulders	Dumbbell Overhead Press	12/	10/	8/
Shoulders	Dumbbell Lateral Raises	12/	10/	8/
Biceps	Barbell Curls	12/	10/	8/
Biceps	Alternate Dumbbell Curls	12/	10/	8/
Triceps	Overhead Dumbbell Extensions	12/	10/	8/
Triceps	Rope Tricep Pushdowns	12/	10/	8/
Write the weight that you used in the space provided in the "Set" columns above.
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