Day 4: Hamstrings, Thighs and Calves
| 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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| ||||
| Hyperextension (3 sets) | XX | |||
| Lying leg curl (3 sets) | XX | |||
| Standing leg curl (3 sets) | XX | |||
| Stiff-legged deadlift (3 sets) | XX | |||
| Hyperextension (3 sets) | XX | |||
| Leg extension (3 sets) | XX | |||
| Hack squat (2 sets) | XX | XX | ||
| Leg press (4 sets: 2 wide stance, 2 narrow) | ||||
| Hyperextension (3 sets) | XX | |||
| Calf raise on leg press (2 sets) | XX | XX | ||
| Donkey calf raise (2 sets) | XX | XX | ||
| Seated calf raise (2 sets) | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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