TK 12-Week2c 4-ProgramDay Split Routine

4-DAY
SPLIT
ROUTINE
WEEKS
7-12
EXERCISES
UPPER BODY
1
NOTES
Barbell__
OVERHEAD PRESS Dumbbell__

Barbell__
Machine__
LOW ROW
Dumbbell__
Barbell__
Machine__
CHEST PRESS
PULLDOWN
DECLINE PRESS
Dumbbell__
Rx WT
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPS
10-14
6-10
10-14
6-10
8-12
4-8
Machine__
Wide grip__
8-12
Close grip__
Barbell__
4-8
Dumbbell__
DATE
6-10
6-10
Machine__
4-DAY
SPLIT
ROUTINE
WEEKS
7-12
EXERCISES
SQUAT
LOWER BODY
1
NOTES
Barbell__
Dumbbell__
Plate
Machine__
-load__
LEG PRESS
LUNGE
HAMSTRING
Rx WT
12-16
8-12
12-16
8-12
Selectorized
__
Barbell__
4-8
Dumbbell__
Leg Curl__
RDL__
Other__
ABDOMINALS
Machine__
4-8
10-14
6-10
16-20
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPS
Other__
ABDOMINALS
4-DAY
SPLIT
ROUTINE
WEEKS
7-12
EXERCISES
CHEST PRESS
16-20
Machine__
UPPER BODY
2
NOTES
Barbell__
Dumbbell__
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPS
10-14
6-10
Machine__
Wide grip__ 10-14
PULLDOWN
Close grip__ 6-10

Barbell__
DECLINE PRESS
Dumbbell__
Barbell__
Machine__
LOW ROW
Dumbbell__
Barbell__
Machine__
INCLINE
4-DAY
SPLIT
ROUTINE
Rx WT
DATE
Dumbbell__
WEEKS
7-12
EXERCISES
DEAD LIFT
HAMSTRING
4-8
8-12
4-8
6-10
6-10
Machine__
LOWER BODY
2
NOTES
Barbell__
Rx WT
10-14
Dumbbell__
10-14
Plate
Machine__
-load__
8-12
LEG PRESS
DEAD LIFT
8-12
8-12
Selectorized
Barbell__
__
6-10
Dumbbell__
6-10
Machine__
Leg Curl__
RDL__
Other__
ABDOMINALS
Machine__
8-12
8-12
12-16
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPS
Other__
ABDOMINALS
Machine__
12-16
4-DAY
SPLIT
ROUTINE
WEEKS
1-6
EXERCISES
CHEST PRESS
UPPER BODY
1
NOTES
Barbell__
Rx WT
Dumbbell__
1418
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPS
Machine__
Wide grip__
14Close grip__ 18
PULLDOWN
Barbell__

Barbell__
Machine__
LOW ROW
Dumbbell__
Barbell__
Machine__
INCLINE PRESS
Dumbbell__
1418
1418
1418
Machine__
4-DAY
SPLIT
ROUTINE
WEEKS
1-6
EXERCISES
LOWER BODY
1
NOTES
Plate
-load__
LEG PRESS
SQUAT
Selectorized
Barbell__
__
Dumbbell__
Plate
Machine__
-load__
LEG PRESS
HAMSTRING
Selectorized
__ Curl__
Leg
RDL__
Rx WT
1620
1620
1216
1620
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPS
Other__
ABDOMINALS
4-DAY
SPLIT
ROUTINE
WEEKS
1-6
EXERCISES
1620
Machine__
UPPER BODY
2
NOTES
Barbell__

Barbell__
Machine__
LOW ROW
Dumbbell__
Barbell__
Machine__
CHEST PRESS
Dumbbell__
Rx WT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPS
1014
1014
1014
Machine__
Wide grip__
10Close grip__ 14
PULLDOWN
Barbell__
DECLINE PRESS
Dumbbell__
1014
Machine__
4-DAY
SPLIT
ROUTINE
WEEKS
1-6
EXERCISES
DEAD LIFT
LUNGE
DEAD LIFT
LOWER BODY
2
NOTES
Barbell__
Rx WT
Dumbbell__
1216
Machine__
Barbell__
Dumbbell__
Barbell__
Dumbbell__
Machine__
1216
8-12
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPSWT
DATE
-
REPS
HAMSTRING
Leg Curl__
RDL__
Other__
ABDOMINALS
Machine__
1216
1418

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4-DAY

OVERHEAD PRESS Dumbbell__

Close grip__ 6-10

OVERHEAD PRESS Dumbbell__

OVERHEAD PRESS Dumbbell__

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