Legs, Forearms & Traps
| 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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| Squats: 5 sets(1 warm-up set) 8-12 reps | |||||
| Leg Press/ Behind the back barbell shrugs: 4 sets 8-10 reps | XX | ||||
| Hack Squat: 3 sets 8-10 reps | XX | XX | |||
| Leg Extensions: 3 sets 8-10 reps (can go lighter b/c by now your legs are fried) | XX | XX | |||
| Straight Leg Deadlifts: 2-3 sets 8-10 reps (can alternate between leg curls every other workout) | XX | XX | |||
| Dumbbell Shoulder Shrugs: 2 sets 10 reps and perform a double drop set on the 2nd set | XX | XX | XX | ||
| Reverse Barbell Curls: 3 sets 12-15 reps | XX | XX | |||
| Seated Concentration Wrist Curls: 3 sets 10-12 reps | XX | XX | |||
| Abs: Hanging leg raises and crunches to failure for 4 sets | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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