Week 3 Calf Workout
| 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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| First Workout of the Week | XX | XX | XX | |
| Modified Triset (Go from one exercise to the next in circuit fashion after resting the prescribed amount of time per exercise): | XX | XX | XX | |
| Standing Calf Raises (Toes In to emphasize outer head) 10-12 reps (20 second rest) | XX | |||
| Standing Calf Raises (Toes Pointing Forward) 10-12 reps (20 second rest) | XX | |||
| Standing Calf Raises (Toes Out to emphasize inner head) 10-12 reps (60 second rest) | XX | |||
| (Note: Use the same weight on calf raises throughout the routine) | XX | XX | XX | |
| Seated Calf Raises 35 reps (45 second rest) | XX | XX | ||
| Second Workout of the Week | XX | XX | XX | |
| Calf Press 100 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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