Alex Silvas Workout: Day 2 - Legs
| 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 4 x 10-12 (No rest) | ||||
| Lying Leg Curls 4 x 10-12 (1 minute rest) | ||||
| Wide Stance Squats 4 x 10-12 (No rest) | ||||
| Standing Leg Curls 4 x 10-12 (1 minute rest) | ||||
| Adductor Machine 3 x12-15 (No rest) | XX | |||
| Abductor Machine 3 x12-15 (No rest) | XX | |||
| Standing Calf Raises 4 x 10-12 (30 second rest) | ||||
| Seated Calf Raises 4 x 15-20 (30 second rest) | ||||
| Leg Extensions 3 x 10-12 (No rest) | XX | |||
| Seated Leg Curls 3 x 10-12 (No rest) | XX | |||
| Calf Raises with Dumbbells 3 x 15-20 (1 minute rest) | XX | |||
| Leg Press 3 x 10-12 (No rest) | XX | |||
| Dumbbell Stiff Legged Deadlifts 3 x 10-12 (No rest) | XX | |||
| Calf Press (on Leg Press Machine) 3 x 15-20 (1 minute rest) | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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