Tuesday: Leg Day
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| A. Squats 4 sets 4-6 reps followed by 1 set of 20-30 | ||||
| B. Leg press 3 sets 8-10 reps | XX | |||
| C. Hack Squat. 3 sets of 15-20 reps | XX | |||
| D. leg ext. 1 set of 15-20 followed by 2 more drop sets of max reps. This time you lower the weight 10-15% with each drop and just go all out on each drop. | XX | |||
| E. Quad stretch | XX | XX | XX | |
| F1. SLDL 4 sets of 6-8 reps | ||||
| F2. Leg curl 4 sets of 8-10 reps with 1/4 reps at the end of each set | ||||
| G. Hamstring stretch | XX | XX | XX | |
| H1. Seated calf 3 sets of 20-30 reps | XX | |||
| H2. Standing calf 3 sets of 6-8 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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