Friday Week 4
| 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 | |
| Narrow Hack Squat - Warmup Set - 15-20 reps | XX | XX | |
| Narrow Hack Squat - 3 Working Sets - 15 reps | |||
| Seated Hamstring Curl - 3 Working Sets - 15 reps | |||
| Walking Lunges - 3 Working Sets To Failure | |||
| Dumbbell Front Raises - Warmup Set - 12 reps per arm | XX | XX | |
| Dumbbell Front Raises - 3 Working Sets - 12 reps per arm | |||
| Barbell Press - 3 Working Sets - 12 reps | |||
| Side Cable Raises - 3 working Sets - 12 reps | |||
| Lying Leg Raises - 3 Working Sets To Failure | |||
| Cooldown: 5-10 minutes of cardio | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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