Week 4 Day 2
| 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: Squats - 10-12 reps (No rest) | ||||
| Superset 1: Lying Leg Curls - 10-12 reps (1 minute rest) | ||||
| Superset 2: Wide Stance Squats - 10-12 reps (No rest) | ||||
| Superset 2: Standing Leg Curls - 10-12 reps (1 minute rest) | ||||
| Superset 3: Adductor Machine - 12-15 reps (No rest) | XX | |||
| Superset 3: Abductor Machine - 12-15 reps (No rest) | XX | |||
| Superset 4: Standing Calf Raises - 10-12 reps (30 second rest) | ||||
| Superset 4: Seated Calf Raises - 15-20 reps (30 second rest) | ||||
| Superset 5: Leg Press - 10-12 reps (No rest) | XX | |||
| Superset 5: Dumbbell Stiff Legged Dead lifts - 10-12 reps (No rest) | XX | |||
| Superset 5: Calf Press (on Leg Press Machine) - 15-20 reps (1 minute rest) | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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