Day 4 Legs/Abs/Forearm
| 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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| |||
| Light cardiovascular warm-up for 5-10 minutes | XX | XX | |
| Barbell Front Squat: 10-12 reps | XX | ||
| Barbell Lunges: 10-12 reps | XX | ||
| Leg Press Narrow Stance: 10-12 reps | XX | ||
| Hack Squat Machine: 10-12 reps | XX | ||
| Laying Leg Curl: 10-12 reps | XX | ||
| Leg Extension: 10-12 reps | XX | ||
| Barbell Lunges: 10-12 reps | XX | ||
| Seated Calf Raise: 10-20 reps | |||
| Standing Barbell Calf Raise: 10-20 reps | |||
| Reverse Barbell Wrist Curl: 8-15 reps | XX | ||
| Barbell Wrist Curl: 8-15 reps | XX | ||
| Light cardiovascular cool-down for 5-10 minutes | XX | XX | |
| Exercise Ball Pull-In: 20 reps | XX | ||
| Exercise Ball Crunches: 20 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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