Friday Week 9: 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.
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| |||
| Warmup: 5-10 minutes of cardio | XX | XX | |
| Sumo Squat - Warmup Set - 15 reps | XX | XX | |
| Sumo Squat - 3 Working Sets - 15 reps | |||
| Smith Machine Lunges - 3 Working Sets - 15 reps per leg | |||
| Sumo Leg Press - 3 Working Sets - 15 reps | |||
| Upright Row - Warmup Set - 10-12 reps | XX | XX | |
| Upright Row - 3 Working Sets - 10-12 reps | |||
| Front Plate Raises - 3 Working Sets - 10-12 reps | |||
| Shrugs - 3 Working Sets - 15 reps | |||
| Hanging Leg Raises - 3 Working Sets to failure | |||
| Cooldown: 5-10 minutes of cardio | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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