Day 4: Abdominals 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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| Abdominal Roller - 3 sets of 100 reps | XX | |||
| Dumbbell Sides - 3 sets of 12-15 reps | XX | |||
| Superset 1: Hanging Leg Ups - 3 sets of 12-15 reps | XX | |||
| Superset 1: Barbell Sides - 3 sets of 12-15 reps | XX | |||
| Crunches - 4 sets to failure | ||||
| Jump Squats - 4 sets of 12 reps (use 12 lb medicine ball) | ||||
| Squats - 4 sets of 12 reps | ||||
| Superset 2: Deadlifts - 4 sets of 12-15 reps | ||||
| Superset 2: Lying Leg Curls - 4 sets of 12-15 reps | ||||
| Superset 3: Front Squats - 4 sets of 12-15 reps | ||||
| Superset 3: Leg Extensions - 4 sets of 12-15 reps | ||||
| Superset 4: Barbell Calf Raises - 4 sets of 20 reps | ||||
| Superset 4: Forearm Curls - 4 sets of 20 reps | ||||
| Superset 5: Seated Dumbbell Calf Raises - 4 sets of 20 reps | ||||
| Superset 5: Standing Behind Back Forearm Curls - 4 sets of 20 reps | ||||
| Cardio: Versaclimb for 20 minutes, 3000 feet | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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