Monday: Quads/Hams/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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| Leg Extensions: 15 Reps | XX | XX | |||
| Stiff-Legged Deadlifts/Lying Leg Curls Supersets: 15 Reps | XX | XX | |||
| Close-Stance Squats:10 Reps (you can also use a power, hi-bar, safety bar or do front squats instead) | |||||
| Hack Squats/Leg Extensions Supersets: 1 x 25, 1 x 15, 1 x 10 | XX | XX | |||
| Seated Calves/Donkey Calves Superset: 20 Reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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