Sample Leg Training Program
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | ||
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.
|
| |||
| Pause-Squats - 10 Reps Warmup | XX | XX | |
| Pause-Squats - 10 Reps Warmup #2 | XX | XX | |
| Pause-Squats - 6 Reps Warmup #3 | XX | XX | |
| Pause-Squats - 6-8 Reps | |||
| Straight-Leg Deadlifts - 10 Reps Warmup | XX | XX | |
| Straight-Leg Deadlifts - 10 Reps Warmup #2 | XX | XX | |
| Straight-Leg Deadlifts - 6-8 Reps | |||
| Single Leg Extensions - 15 Reps Warmup | XX | XX | |
| Single Leg Extensions - 15 Reps Warmup #2 | XX | XX | |
| Single Leg Extensions - 12-15 Reps | |||
| Standing Calf Raises - 15 Reps Warmup | XX | XX | |
| Standing Calf Raises - 15 Reps Warmup #2 | XX | XX | |
| Standing Calf Raises - 12-15 Reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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