Mike Semanoff's Monday Routine: Generally I do three to four sets of every exercise. On heavy days I will do eight to 10 reps, and on light days I do 10 to 14 reps. I try to do something slightly different with every set.
| 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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| Five-minute warm-up on the bike | ||||
| Back extensions (warm-up) | ||||
| Superset 1: Leg extensions | ||||
| Superset 1: Leg curls | ||||
| Superset 2: Stiff-legged deadlifts | ||||
| Superset 2: Lunges (three variations) | ||||
| Squats | ||||
| Superset 3: Abductor pushes | ||||
| Superset 3: Adductor pulls | ||||
| Calf raises |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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