Tk 12-Week2c 4-ProgramDay Split Routine
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DATE DATE DATE DATE DATE EXERCISES NOTES Rx WT - REPS WT - REPS WT - REPS WT - REPS WT - REPS OVERHEAD PRESS 10-14 6-10 LOW ROW 10-14 6-10 CHEST PRESS 8-12 4-8 PULLDOWN 8-12 4-8 DECLINE PRESS 6-10 6-10 DATE DATE DATE DATE DATE EXERCISES NOTES Rx WT - REPS WT - REPS WT - REPS WT - REPS WT - REPS SQUAT 12-16 8-12 LEG PRESS 12-16 8-12 LUNGE 4-8 4-8 HAMSTRING 10-14 6-10 ABDOMINALS 16-20 4-DAY SPLIT ROUTINE UPPER BODY 1 Dumbbell__ Dumbbell__ Dumbbell__ Wide grip__ Close grip__ Dumbbell__ 4-DAY SPLIT ROUTINE LOWER BODY 1 Dumbbell__ Barbell__ Dumbbell__ Leg Curl__ RDL__
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Transcript of Tk 12-Week2c 4-ProgramDay Split Routine
4-DAY SPLIT UP&LOW 1&2 WKS 7-124-DAY SPLIT ROUTINEWEEKS 7-12UPPER BODY 1DATEDATEDATEDATEDATEDATE
EXERCISESNOTESRxWT - REPSWT - REPSWT - REPSWT - REPSWT - REPSWT - REPSOVERHEAD PRESSBarbell__ Dumbbell__ Machine__10-146-10LOW ROWBarbell__ Dumbbell__ Machine__10-146-10CHEST PRESSBarbell__ Dumbbell__ Machine__8-124-8PULLDOWNWide grip__ Close grip__8-124-8DECLINE PRESSBarbell__ Dumbbell__ Machine__6-106-10
4-DAY SPLIT ROUTINEWEEKS 7-12LOWER BODY 1DATEDATEDATEDATEDATEDATE
EXERCISESNOTESRxWT - REPSWT - REPSWT - REPSWT - REPSWT - REPSWT - REPSSQUATBarbell__ Dumbbell__ Machine__12-168-12LEG PRESSPlate -load__ Selectorized__12-168-12LUNGEBarbell__ Dumbbell__4-84-8HAMSTRINGLeg Curl__ RDL__10-146-10ABDOMINALSOther__ Machine__16-2016-204-DAY SPLIT ROUTINEWEEKS 7-12UPPER BODY 2DATEDATEDATEDATEDATEDATE
EXERCISESNOTESRxWT - REPSWT - REPSWT - REPSWT - REPSWT - REPSWT - REPSCHEST PRESSBarbell__ Dumbbell__ Machine__10-146-10PULLDOWNWide grip__ Close grip__10-146-10DECLINE PRESSBarbell__ Dumbbell__ Machine__8-124-8LOW ROWBarbell__ Dumbbell__ Machine__8-124-8INCLINEBarbell__ Dumbbell__ Machine__6-106-10
4-DAY SPLIT ROUTINEWEEKS 7-12LOWER BODY 2DATEDATEDATEDATEDATEDATE
EXERCISESNOTESRxWT - REPSWT - REPSWT - REPSWT - REPSWT - REPSWT - REPSDEAD LIFTBarbell__ Dumbbell__ Machine__10-1410-14LEG PRESSPlate -load__ Selectorized__8-128-12DEAD LIFTBarbell__ Dumbbell__ Machine__6-106-10HAMSTRINGLeg Curl__ RDL__8-128-12ABDOMINALSOther__ Machine__12-1612-16
&"Arial,Bold Italic"&9
4-DAY SPLIT UP&LOW 1&2 WKS 1-64-DAY SPLIT ROUTINEWEEKS 1-6UPPER BODY 1DATEDATEDATEDATEDATEDATE
EXERCISESNOTESRxWT - REPSWT - REPSWT - REPSWT - REPSWT - REPSWT - REPSCHEST PRESSBarbell__ Dumbbell__ Machine__14-18PULLDOWNWide grip__ Close grip__14-18OVERHEAD PRESSBarbell__ Dumbbell__ Machine__14-18LOW ROWBarbell__ Dumbbell__ Machine__14-18INCLINE PRESSBarbell__ Dumbbell__ Machine__14-18
4-DAY SPLIT ROUTINEWEEKS 1-6LOWER BODY 1DATEDATEDATEDATEDATEDATE
EXERCISESNOTESRxWT - REPSWT - REPSWT - REPSWT - REPSWT - REPSWT - REPSLEG PRESSPlate -load__ Selectorized__16-20SQUATBarbell__ Dumbbell__ Machine__16-20LEG PRESSPlate -load__ Selectorized__12-16HAMSTRINGLeg Curl__ RDL__16-20ABDOMINALSOther__ Machine__16-204-DAY SPLIT ROUTINEWEEKS 1-6UPPER BODY 2DATEDATEDATEDATEDATEDATE
EXERCISESNOTESRxWT - REPSWT - REPSWT - REPSWT - REPSWT - REPSWT - REPSOVERHEAD PRESSBarbell__ Dumbbell__ Machine__10-14LOW ROWBarbell__ Dumbbell__ Machine__10-14CHEST PRESSBarbell__ Dumbbell__ Machine__10-14PULLDOWNWide grip__ Close grip__10-14DECLINE PRESSBarbell__ Dumbbell__ Machine__10-14
4-DAY SPLIT ROUTINEWEEKS 1-6LOWER BODY 2DATEDATEDATEDATEDATEDATE
EXERCISESNOTESRxWT - REPSWT - REPSWT - REPSWT - REPSWT - REPSWT - REPSDEAD LIFTBarbell__ Dumbbell__ Machine__12-16LUNGEBarbell__ Dumbbell__12-16DEAD LIFTBarbell__ Dumbbell__ Machine__8-12HAMSTRINGLeg Curl__ RDL__12-16ABDOMINALSOther__ Machine__14-18
&"Arial,Bold Italic"&9
