King Kamalis Leg Workout
| 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 Extensions: 3 sets of 20 reps (gradually working up to the whole stack) | |||
| Smith Machine Squats: 3 sets of 20 reps (405 lbs.) | |||
| Barbell Full Squats: 3 sets of 20 reps (315 lbs.) | |||
| Wall Holds: 3 sets of 60 seconds (body weight only) | |||
| Leg Press Machine: 3 sets of 30 reps (full stack) | |||
| Dumbbell Lunges: 3 sets of 50 reps followed by 60 seconds of quad squeezes after each set. |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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