Branch Warrens Hardcore Leg Routine
| 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: 2-3 warm-up sets, 2 heavy sets of 5-8 reps or until failure | |||||
| Leg Presses: 3 sets of 20 reps, The 3rd set is a drop set of 20 x 20 x 20 reps | XX | XX | |||
| Walking Lunges: 3 sets of walking lunges for 100 yards | XX | XX | |||
| Leg Extensions Superseted With Sissy Squats: 3 sets of 30 reps | XX | XX | |||
| Lying Leg Curls: 1-2 warm-up sets, 3 working sets of 12-15 reps | |||||
| Seated Leg Curls: 3 sets of 12-15 reps, The 3rd set is a drop set of 15 x 15 x 15 reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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