Day 5: Legs, Shoulders & Lower Abs Workout
| 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.
|
| |||
| Warmup: 5-10 Minutes of Cardio | XX | XX | |
| Leg Extension - Warmup Set - 12-15 reps | XX | XX | |
| Leg Extension - 3 Working Sets - 12-15 reps | |||
| Hamstring Curl - 3 Working Sets - 12-15 reps | |||
| Narrow Stance Squat - 3 Working Sets - 12-15 reps | |||
| Dumbbell Shoulder Press - Warmup Set - 12-15 reps | XX | XX | |
| Dumbbell Shoulder Press - 3 Working Sets - 12-15 reps | |||
| Dumbbell Side Raises - 3 Working Sets - 12-15 reps | |||
| Dumbbell Rear Raises - 3 Working Sets - 12-15 reps | |||
| Lying Leg Raises - 3 Sets - Failure | |||
| Cooldown: 5-10 Minutes of Cardio | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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