Day 2: (Legs/Farearms) < 45 minutes
| 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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| ||||
| Feet Forward Smith Machine Squat - 8-12 reps | XX | XX | ||
| Wide Foot Position Leg Press - 8-12 reps | XX | XX | ||
| Barbell Lunges - 8-12 reps - 1 regular, 1 X-rep | XX | XX | ||
| Seated Leg Curl - 8-12 reps | XX | XX | ||
| Leg Extension - 8-12 reps | XX | XX | ||
| Laying Leg Curl - 8-12 reps - 1 regular, 1 X-rep | XX | XX | ||
| Hack Squats - 10+ to exhaustion - x-rep | XX | XX | XX | |
| Standing Calf Raises - 8-15 reps - liberal X-reps | ||||
| Reverse Wrist Curls - 8-12 reps - 1 regular, 1 X-rep | XX | XX | ||
| Wrist Curls - 8-12 reps - 1 regular, 1 X-rep | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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