Training Logs 2 Day Routine

Week 1
Exercise
Sets
Repetitions
Rest
Bench Press
1-4 minutes
Deadlift
1-4 minutes
Leg Curl OR Good Morning
10
30-40 seconds
Seated Row OR Dumbbell Row
10
30-40 seconds
Face Pulls OR Shoulder Finisher
10
30-40 seconds
Dumbbell Incline Curl
10
30-40 seconds
Standing Calf Raise
10
30-40 seconds
Exercise
Sets
Repetitions
Rest
Overhead Press
1-4 minutes
Squat
1-4 minutes
Leg Press OR Leg Extensiomn
10
30-40 seconds
Incline (30) Dumbbell Press
10
30-40 seconds
Close-Grip Front Lat Pulldown
10
30-40 seconds
Triceps Pressdown
10
30-40 seconds
Standing Calf Raise
5-8
90-120 seconds
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
!
!
!
!
!
Week 2
Exercise
Sets
Repetitions
Rest
Bench Press
1-4 minutes
Deadlift
1-4 minutes
10
30-40 seconds
10
30-40 seconds
10
30-40 seconds
10
30-40 seconds
Standing Calf Raise
10
30-40 seconds
Exercise
Sets
Repetitions
Rest
Overhead Press
1-4 minutes
Squat
1-4 minutes
10
30-40 seconds
10
30-40 seconds
10
30-40 seconds
Triceps Pressdown
10
30-40 seconds
Standing Calf Raise
5-8
90-120 seconds
!
!
!
!
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
!
Week 3
Exercise
Sets
Repetitions
Rest
Bench Press
1-4 minutes
Deadlift
1-4 minutes
10
30-40 seconds
10
30-40 seconds
10
30-40 seconds
10
30-40 seconds
Standing Calf Raise
10
30-40 seconds
Exercise
Sets
Repetitions
Rest
Overhead Press
1-4 minutes
Squat
1-4 minutes
10
30-40 seconds
10
30-40 seconds
10
30-40 seconds
Triceps Pressdown
10
30-40 seconds
Standing Calf Raise
5-8
90-120 seconds
!
!
!
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
!
DELOAD
Exercise
Sets
Repetitions
Rest
Bench Press
1-4 minutes
Deadlift
1-4 minutes
10
30-40 seconds
10
30-40 seconds
10
30-40 seconds
10
30-40 seconds
Standing Calf Raise
10
30-40 seconds
Exercise
Sets
Repetitions
Rest
Overhead Press
1-4 minutes
Squat
1-4 minutes
10
30-40 seconds
10
30-40 seconds
10
30-40 seconds
Triceps Pressdown
10
30-40 seconds
Standing Calf Raise
90-120 seconds
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps

Training Logs 2 Day Routine

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Training Logs 2 Day Routine

Cargado por

Copyright:

Formatos disponibles

Week 1

Leg Curl OR Good Morning

Seated Row OR Dumbbell Row

Face Pulls OR Shoulder Finisher

Dumbbell Incline Curl

Standing Calf Raise

Leg Press OR Leg Extensiomn

Incline (30) Dumbbell Press

Close-Grip Front Lat Pulldown

Standing Calf Raise

Leg Curl OR Good Morning

Seated Row OR Dumbbell Row

Face Pulls OR Shoulder Finisher

Dumbbell Incline Curl

Standing Calf Raise

Leg Press OR Leg Extensiomn

Incline (30) Dumbbell Press

Close-Grip Front Lat Pulldown

Standing Calf Raise

Leg Curl OR Good Morning

Seated Row OR Dumbbell Row

Face Pulls OR Shoulder Finisher

Dumbbell Incline Curl

Standing Calf Raise

Leg Press OR Leg Extensiomn

Incline (30) Dumbbell Press

Close-Grip Front Lat Pulldown

Standing Calf Raise

Leg Curl OR Good Morning

Seated Row OR Dumbbell Row

Face Pulls OR Shoulder Finisher

Dumbbell Incline Curl

Standing Calf Raise

Leg Press OR Leg Extensiomn

Incline (30) Dumbbell Press

Close-Grip Front Lat Pulldown

Standing Calf Raise

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