11 - Quads/Hamstrings
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| 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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| |||||
| Barbell squat (12, 12, 12, 12 reps) | XX | ||||
| Leg press (12, 10, 10 reps) | XX | XX | |||
| Leg extension (12, 10, 9 reps) | XX | XX | |||
| Seated leg curl (12, 8, 9, 7, 10 reps) | |||||
| Lying leg curl (9, 9, 9, 8, 5 reps) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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