Wednesday - Leg Day
| 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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| Superset 1: Barbell Squats 15, 12, 10, 8, 6 | |||||
| Superset 1: Seated Calf Raises 15, 12, 10, 8, 6 | |||||
| Superset 2: Hamstring Curls 15, 12, 10, 8, 6 | |||||
| Superset 2: Donkey Calf Raises 8, 8, 8, 8 | XX | ||||
| Superset 3: Alt. Leg Ext.(toe pointed in, then out) 8, 8, 8 | XX | XX | |||
| Superset 3: Seated Hip Abduction 8, 8, 8 | XX | XX | |||
| Superset 4: Dumbbell Straight-leg Dead Lifts 8, 8, 8 | XX | XX | |||
| Superset 4: Seated Hip Adduction 8, 8, 8 | XX | XX | |||
| Reverse Calf Press (tibialis) 8, 8, 8 | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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