10 Weeks Out - Wednesday: Quads/Forearms/Calves
| 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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| Double Knee Extensions: 10, 10, 10, 8 Reps | ||||
| Leg Presses: 12, 12, 10 Reps | XX | |||
| Squats: 10, 10, 8 Reps | XX | |||
| Single Knee Extensions with 3 sec pause:8, 8, 8 Reps | XX | |||
| Hip Extensions: 15, 15, 15 Reps | XX | |||
| Wrist Curls with Barbell (behind back): 12, 12, 12 Reps | XX | |||
| Wrist Extension with dumbbells:12, 12, 12 Reps | XX | |||
| Calf Raises: 40, 30, 20 Reps | XX | |||
| Seated Calf Raises: 20, 20, 20 Reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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