Alex Samis Workout - Sunday: 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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| Leg Extension: 3 x 12-15 | XX | |||
| Leg Press: 4 x 5-8 | ||||
| Squat: 3 x 8-10 | XX | |||
| Dumbbell Lunge: 2 x 20 | XX | XX | ||
| Standing Leg Curl: 3 x 12-15 | XX | |||
| Seated Leg Curl: 3 x 10-12 | XX | |||
| Stiff Legged Deadlifts: 3 x 6-10 | XX | |||
| Abductor: 2 x 15 | XX | XX | ||
| Adductor: 2 x 15 | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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