Legs Workout
| 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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| Ab crunch on declined bench with 25 lb weight; 1 set 50 reps | XX | XX | XX | |
| Ab crunch on decline bench with 10 lb weight; 1 set 50 reps fast burnout | XX | XX | XX | |
| Alternate Heel Touchers; 1 set 50 (25 each side) | XX | XX | XX | |
| Tri-set : Squats (squat station); 4 sets of 10-12 | ||||
| Tri-set : Leg Curl; 4 sets of 10-12 | ||||
| Tri-set : Dumbbell calf raises; 4 sets of 40 | ||||
| Superset : Leg Extension; 4 sets of 12 | ||||
| Superset : Leg Curl; 4 sets of 12 | ||||
| Inner thigh on the pulley; 1 set of 15 | XX | XX | XX | |
| Outer thigh on pulley; 1 set of 15 | XX | XX | XX | |
| Front leg pull on pulley; 1 set of 15 | XX | XX | XX | |
| Back leg pull on pulley; 1 set of 15 | XX | XX | XX | |
| Finish with 50 burnout ab crunches on decline bench without weights | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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