Day 4 - Legs, 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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| Squats, regular stance - 3 warm-up sets, start with 50% of your 1rm for 20 reps; 2 working sets, 8 reps | |||||
| Squats, narrow stance - 10 reps | XX | XX | |||
| Hack Squats, narrow stance - 10 reps | XX | XX | |||
| Leg curls - 12 reps | XX | XX | |||
| Standing calf raises - 2 warm-up sets, 20 reps, 3 work sets, set # 1 - 25 explosive, quick sets, set # 2 - 25 slower, full range, squeeze and hold at the top reps, set # 3 - 15 reps, slow reps, non stop reps | |||||
| Seated calf raises - 25 reps, slow, controlled, up and down, no pausing | XX | XX | |||
| Crunches - 15 reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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