Friday - Legs/Abs
| 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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| Walking lunges - 3 sets of down & back, 20 steps each direction | XX | |||
| Superset 1: Bench squat - 20 reps | ||||
| Superset 1: Good mornings - 25 reps | ||||
| Superset 2: Leg press - 20 reps | ||||
| Superset 2: Seated leg curl - 20 reps | ||||
| Superset 2: Weighted kickbacks (on all fours) - 25 reps | ||||
| Superset 3: Crunches on ball - 20 reps | ||||
| Superset 3: Side crunches on mat - 20 reps each side | ||||
| Superset 3: Bicycle crunches - 40 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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