Tuesday: Lower Body Circuit
| 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 Press - warm up, then 4-5 sets, 15, 12, 10, 8 rep range | |||||
| Hack Squats 4 sets 12-15 rep range | XX | ||||
| Superset 1: Stiff-leg dumbbell deadlifts and/or lying isolated hamstring curls | XX | ||||
| Superset 1: seated calf raises and standing calf pumps. 3-4 sets | XX | ||||
| Superset 2: Leg extensions - 4 drop sets. Start heavy, then drop weight and up the reps | XX | XX | XX | XX | |
| Superset 2: dumbbell pliates or walking lunges (w/ 20-25lb dumbbells) | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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