Friday Week 10: Legs, Shoulders & Abs
| 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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| Smith Machine Lunges - Warmup Set - 12 reps | XX | XX | |
| Smith Machine Lunges - 3 Working Sets - 10-12 reps | |||
| Sumo Leg Press - 3 Working Sets - 10-12 reps | |||
| Reverse Hack Squat - 3 Working Sets - 10-12 reps | |||
| Front Plate Raises - Warmup Set - 10-12 reps | XX | XX | |
| Front Plate Raises - 3 Working Sets - 10-12 reps | |||
| Barbell Shrugs - 3 Working Sets - 10-12 reps | |||
| Flex Shoulder Raise - 3 Working Sets - 10-12 reps | |||
| Lying Leg Raises - Warmup Set - 15 reps | XX | XX | |
| Lying Leg Raises - 3 Working Sets - 15 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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