Brandon Claeys Workout - Friday: Legs, Abs & Biceps
| 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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| Hack Squat: 270x8, 360x6, 400x4 | |||
| Leg Extensions: 200x8, 200x6, 200x4 | |||
| Dumbbell Lunges: 60x8, 60x6, 65x4 | |||
| Seated Calf Raises: 55x8, 80x6, 80x4 | |||
| Standing Calf Raises: 3 sets until failure | |||
| Sit-Up: Body weight x failure, 25 x failure, 45 x failure | |||
| Crunches: 3 sets until failure | |||
| Leg Raises: 3 sets until failure | |||
| Cable Crunches: 50x8, 60x6, 60x4 | |||
| Zottman Curls: 55x8, 60x6, 60x4 | |||
| Close Grip Barbell Curls: 45x8, 55x6, 65x4 | |||
| Wide Grip Barbell Curls: 55x8, 65x6, 75x4 | |||
| Cable Curls: 30x8, 35x6, 40x4 |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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