Day 4 - Heavy Repetitions Legs
| 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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| Wide Stance Smith Machine squats 25 reps 4 sets | ||||
| 1 leg leg-press 15 reps 3 sets | XX | |||
| 15 lb dumbbell step-up 15 reps each leg 3 sets | XX | |||
| Sissy squats 15 reps each leg supersetted with swiss ball hamstring curls 20-25 reps 3 sets | XX | |||
| Hamstring curls one-leg 15-18 reps 3 sets | XX | |||
| Good mornings 18-20 reps 3 sets | XX | |||
| Smith machine calf raises 20 reps 4 sets |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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