Sam Rathbuns Workout - Friday: Legs
| 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 Squats: 1 set 15 reps - 1 set 13 reps - 1 set 10 reps - 1 set 8 reps - 1 set 6 reps - 1 set 4 reps | ||||||
| Leg Extensions: 6 sets progressively heavier to 5 - 6 rep failure | ||||||
| Lying Leg Curls: 6 sets progressively heavier to 5 - 6 rep failure | ||||||
| Calf Raises: 6 - 9 sets progressively heavier to 8 rep failure |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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