Friday: Legs.
| 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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| |||
| Triset 1: Barbell Squats (close and medium stance) | |||
| Triset 1: Seated Leg Curls | |||
| Triset 1: Donkey Calf Raises | |||
| Triset 2: Smith-machine Stiff-leg Deadlifts | |||
| Triset 2: Single-leg Leg Extensions | |||
| Triset 2: Hack Machine Calf Raises | |||
| Triset 3: Smith-machine Lunge | XX | ||
| Triset 3: Single-leg Standing Curls | XX | ||
| Triset 3: Seated Calf Raise | XX | ||
| Superset 1: Sissy Squat | XX | XX | |
| Superset 1: Dumbbell Reverse Calf Raises | XX | XX | |
| Superset 2: Machine Adductions | XX | XX | |
| Superset 2: Machine Abductions | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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