Exercise Log - Legs, Calves

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Exercise Log
Date (Day/Month/Year): ____________________________
Start Time: ___________________
End Time: ___________________
Name of Workout: ______________LOWER BODY ROUTINE #3 ______________________________________
Body Parts Trained (Circle all that apply):
Whole Body | Chest | Back | Shoulders | Legs | Calves | Biceps | Triceps | Abs | Other: GLUTES!!!_________________________________________________
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
75-85%
3
15
1.
Stand upright in front of the bar of the smith machine.
Squats (as low
of 1RM
2.
Position the bar against the back of neck (use a squat pad if available).
as you can go)
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.
Machine Leg
>90lbs
3
12-15
1.
Sit on machine seat and place feet on the foot plate about hip width apart, with
Press
bodyweight in heels.
2.
Legs should form an angle of about 90 degrees at the knee with little variation
either way as long as the heels sit flat on the plate. The knees should be in line
with the feet and neither bowed inward nor outward.
3.
Push the foot plate up as far as possible without locking knees at the top, then
slowly bring back to starting position without touching weight back to stack.
Repeat as a slow pace.
GROUP B

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