Day: ______________

Warmup Exercise
Treadmill
No
.
1
2
3
4
5
6
7
8
9

Duration
10 min

Time:

Start =
End =

Speed
5.0

MAIN WORKOUT ROUTINE: LOWER BODY

AR2
1
1
Exercise
Warmup Set WL WL
Set 1 Set 2 Set 3 Comments
Horizontal Leg Press
Leg Extension
Hip Adductor
Hip Abductor
Seated Leg Curl
Calf Raises Machine
Calf Raises (with Dumbbells)
Oblique Rotation
Levitating Crunches
N/A
SW3
Day: ______________
Warmup Exercise
Treadmill

No
.
1
2
3
4
5
6
7
8
9

Date: _________________

Date: _________________
Duration
10 min

Time:

Start =
End =

Speed
5.0

MAIN WORKOUT ROUTINE: LOWER BODY

AR2
1
1
Exercise
Warmup Set WL WL
Set 1 Set 2 Set 3 Comments
Horizontal Leg Press
Leg Extension
Hip Adductor
Hip Abductor
Seated Leg Curl
Calf Raises Machine
Calf Raises (with Dumbbells)
Oblique Rotation
Levitating Crunches
N/A
SW3
NOTES:
1
WL = Weight Lifted, in lbs
2
AR = Attempt the Reps
3
SW = Self-weight
Warmup Set consists of 15 reps for every exercise.

Rest for 60 sec between sets and 90 sec between exercises.

Day: ______________
Warmup Exercise
Treadmill
No
.
1
2
3
4
5
6
7
8
9

Date: _________________
Duration
10 min

Start =
End =

Speed
5.0

MAIN WORKOUT ROUTINE: LOWER BODY

AR2
Exercise
Warmup Set WL1 WL1
Set 1 Set 2 Set 3 Comments
Horizontal Leg Press
Leg Extension
Hip Adductor
Hip Abductor
Seated Leg Curl
Calf Raises Machine
Calf Raises (with Dumbbells)
Oblique Rotation
Levitating Crunches
N/A
SW3
Day: ______________
Warmup Exercise
Treadmill

No
.
1
2
3
4
5
6
7
8
9

Time:

Date: _________________
Duration
10 min

Time:

Start =
End =

Speed
5.0

MAIN WORKOUT ROUTINE: LOWER BODY

AR2
Exercise
Warmup Set WL1 WL1
Set 1 Set 2 Set 3 Comments
Horizontal Leg Press
Leg Extension
Hip Adductor
Hip Abductor
Seated Leg Curl
Calf Raises Machine
Calf Raises (with Dumbbells)
Oblique Rotation
Levitating Crunches
N/A
SW3
NOTES:
1
WL = Weight Lifted, in lbs
2
AR = Attempt the Reps
3
SW = Self-weight

Warmup Set consists of 15 reps for every exercise.

Rest for 60 sec between sets and 90 sec between exercises.