Friday: Legs, Deltoids
| 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 - 4-6 reps (2-3 warm-up sets 12 reps) | XX | |||
| Lunges - 4-6 reps | XX | |||
| Leg Curls - 8 reps | XX | |||
| Barbell Shoulder Press - 4-6 reps (2-3 warm-up sets 12 reps) | XX | |||
| Dumbbell Shoulder Press - 4-6 reps | XX | |||
| Side Laterals - 8 reps | XX | |||
| Calf Raises - failure |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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