The Dark Knight Workouts - Wednesday: Quads/Hamstrings
| 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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| Quads Set 1: Squats: 4 sets x 6, 8, 10, 12 | ||||
| Quads Set 2: Lunges: 3 sets x 10-12 | XX | |||
| Quads Set 3: 2 x Leg Extensions SS Dumbbell Squats | XX | XX | ||
| 1 Drop Set x Leg Extensions | XX | XX | XX | |
| Hamstrings Set 1: Stiff Legged Deadlifts: 4 sets x 6, 8, 10, 12 | ||||
| Hamstrings Set 2: Lying Leg Curls: 3 sets x 10-12 | XX | |||
| Hamstrings Set 3: 2 x Weighted Hyperextensions SS Supermans | XX | XX | ||
| 1 Drop Set x Leg Curls | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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