Fri AM: Lower Body B
| 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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| |||
| Squat - 8-12 reps | |||
| Stiff-leg Deadlift - 6-8 reps | |||
| Calf Raise - 10-12 reps | |||
| Leg Curl - 8-12 reps | |||
| DB Lunge - 8-15 reps | |||
| DB Shoulder Press - 8-10 reps | |||
| DB Side Laterals - 10-12 reps | |||
| DB Shrugs - 8-10 reps | |||
| Back Extensions - max | |||
| BB Wrist Curl - 8-12 reps | |||
| Ab superset: Weighted Swiss ball crunches | XX | XX | |
| Ab superset: Dumbbell side bend | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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