12 Week Daily Trainer's Workout Log - Bodybuilding.com

Friday Week 11: Legs, Shoulders & Abs

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.

EXERCISE
 Set #1 
 Set #2 
 Set #3 
 Warmup: 5-10 minutes of cardio   XXXX
 Sumo Leg Press - Warmup Set - 12-15 reps   XXXX
 Sumo Leg Press - 3 Working Sets - 15 reps     
 Reverse Hack Squat - 3 Working Sets - 15 reps     
 Leg Extensions - 3 Working Sets - 15 reps     
 Shrugs - Warmup Set - 12-15 reps   XXXX
 Shrugs - 3 Working Sets - 12-15 reps     
 Shoulder Flex Raises - 3 Working Sets - 12 reps     
 Dumbbell Shoulder Press - 3 working Sets - 12 reps     
 Lying Leg Raises - 3 Working Sets to failure     
 Cooldown: 5-10 minutes of cardio   XXXX

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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