Tuesday - Lower Hypertrophy - (90-120s rest between sets)
| 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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| BB Front Squats/BB Single Leg Split Squats - 10-20 reps | |||
| BB Stiff-Legged Deadlifts/Romanian Deadlifts - 6-12 reps | |||
| DB Lunges/DB Squats - 8-15 reps | |||
| Cable Hamstring Curls/Glute Ham Raises - 5-10 reps | |||
| BB Standing Calf Raises/Leg Press Machine Calf Raises - 10-20 reps | |||
| Weighted Decline Crunches/Cable Crunches - 10-15 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
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