Exercise Log - Back, Shoulders, Legs, Calves

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Exercise Log
Date (Day/Month/Year): ____________________________
Start Time: ___________________
End Time: ___________________
Name of Workout: _____________Lower body, Shoulders, Back, and Core Routine _______________________________________
Body Parts Trained (Circle all that apply):
Whole Body | Chest | Back | Shoulders | Legs | Calves | Biceps | Triceps | Abs | Other: _________________________________________________
CARDIO/AEROBIC/CONDITIONING EXERCISE
EXERCISE
TIME/DISTANCE/
NOTES
INTENSITY/SPEED/CALORIES
Cardio Warm-up
4-5 minutes medium intensity
Any exercise that elevates heart rate (Jumping jacks, stairs, etc)
(Treadmill/Bike/Jumping
If you choose to do your 30 min Metabolic Interval Training
Jacks/Stairs/etc)
(MIT) routine on same day as Resistance Training (RT), perform
at the end of the (RT) routine or 5+ hours before or after to get
best results.
WEIGHT, STRENGTH & RESISTANCE TRAINING
EXERCISE
WEIGHT
SETS
REPS
MOVEMENT
GROUP A
Smith Machine
30-40
3
15
1.
Stand upright in front of the bar of the smith machine.
Squats
lbs
2.
Position the bar against the back of neck (use a squat pad if available).
3.
Lean back against bar and position feet out in front of you with a wide stance so
you are leaning back against the bar.
4.
Perform a wide stance squat with body weight back in heels.
5.
Pushing through heels, slowly stand back up contracting glutes at top position.
Repeat at a controlled pace keeping back upright.
Ball/Wall Squat
BW
3
1 min
1.
Place ball between lower back and the wall.
2.
Stand with feet wide and toes pointing out while leaning back against ball. Put
body weight back in your heels as you lower your body down as far as possible to
perform squat.
3.
Push glutes (rear end) back towards the wall while keeping back as upright as
possible. Repeat.

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