Day 7: Legs
| 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.
|
| |||
| Squat or leg press - 25-40 reps | |||
| Side lunge - 15-24 reps | |||
| Lunge or walking lunge - 25-40 reps | |||
| Leg extensions - 25-40 reps | |||
| Leg curls - 25-40 reps | |||
| Calf raises (standing, toes straight) - 25-40 reps | XX | ||
| Calf raises (standing, toes outward) - 25-40 reps | XX | ||
| Calf raises (standing, toes inward) - 25-40 reps | XX | ||
| Calf raises (seated, toes straight) - 25-40 reps | XX | ||
| Calf raises (seated toes inward) - 25-40 reps | XX | ||
| Calf raises (seated, toes outward) - 25-40 reps | XX | ||
| Ab work later in day. | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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