Wednesday: Quads, Hams, Calves
| 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 - 3-4 warmups of 15-20 reps - 1 work set of 5-6 reps | |||||
| Leg Press- 15-20 reps | XX | XX | |||
| Hack Squats - one warm-up, one working set of 8-12 reps | XX | XX | XX | ||
| Leg Extension - warm-up, work set | XX | XX | XX | ||
| Leg Curl - warm-up, work set | XX | XX | XX | ||
| Stiff-Leg Deadlift - work set | XX | XX | XX | XX | |
| Standing Calf Raise - work set | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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