Friday - Legs & Abs
| 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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| Front Squats - Several warm up sets of progressively heavier weight are followed by one all out, maximum effort lift consisting 5 - 8 reps | XX | XX | XX | |
| Leg Presses - 4 sets x 8-10 reps | ||||
| Leg Extensions - 3 sets x 10-15 reps | XX | |||
| Hamstring Curls - 3 sets x 10-15 | XX | |||
| Seated Calf Raises - 4 sets x 10 -20 | ||||
| Standing Calf Raises - 4 sets x 10-20 | ||||
| Basic Crunches - 3 sets x ~ 65 reps | XX | |||
| Sit Ups - 3 sets x ~ 65 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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