Thursday (Quads, Hamstrings & 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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| ||||
| Stationary Bike - 5 - 10mins | XX | XX | XX | |
| Leg Extensions - 20*, 15*, 12, 10 | ||||
| Squats/Leg Press - 12, 10, 8 | XX | |||
| Hack Squats - 10, 8 | XX | XX | ||
| Lying Hamstring Curls - 12, 10-8 | XX | XX | ||
| Straight Leg Deadlifts - 10, 8 | XX | XX | ||
| Seated Calve Raises - 3 x 12 | XX | |||
| Standing Calve Raises - 12 | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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