T Nation

Intermediate Log


#1

Push/Pull/Legs Workout

Push Workout

Flat Dumbbell Bench Press
Incline Dumbbell Bench Press
Flat Flys
Incline Flys
Lateral Raise
Bent Over Fly
Lying Dumbbell Triceps Extension
Standing Overhead Dumbbell Triceps Extension

Pull Workout

Deadlift
Pullup
Bent Over One Arm Dumbbell Row
Chinup
Barbell Curl
Dumbbell Curl
Hanging Leg Raise

Legs Workout

High Bar Squat
Front Squat
Hack Squat
Bulgarian Split Squat
Romanian Deadlift
Stiff-Legged Deadlift
Standing Calf Raises
Seated Calf Raises

Sets and Repetations

3x8-12 for each exercise

Rest Between Sets

1minute

Day 1:Push Workout
Day 2:Pull Workout
Day 3:Leg Workout
Day 4:Push Workout
Day 5:Pull Workout
Day 6:Pull Workout
Day 7:Rest
Repeat


#2

Stats
Height:5'5''
Weight:50kg
Body Fat Percentage:10%
Neck:12''
Shoulder:16''
Chest:32''
Arms:12''
Forearms:9''
Waist:28''
Thigh:16''
Calves:11''


#3

Day 1 15.07.2013

Push Workout

Flat Dumbbell Press-32kg 3x8
Incline Dumbbell Press-26kg 3x8
Flat Dumbbell Fly-16kg 3x8
Incline Dumbbell Fly-13kg 3x8
Lateral Raise-13kg 3x8
Bent Over Fly-10kg 3x8
Lying Triceps Extension-13kg 3x8
Standing Overhed Triceps Extension-13kg 3x8