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ExRx.net Workout Card
Warm up set: 50% of workout weight ( ______ reps)Workout set(s): Recorded weight ( ______ - ______ reps)
Name ____________________________________________________________________ 
If ______ reps: Increase workout weight 5-10%
Weight Training
(L)
Quads / Glutes
q
Leg Press
q
Lunge
q
Squat
q
(L)
Hamstrings
q
Leg Curl
q
Straight-leg Deadlift
q
Hyper-extension
q
(L)
Calves
q
Calf Raise
q
Single Leg Calf Raise
q
Calf Press
q
(U)
Chest
q
Bench Press
q
Dip
q
Chest Press
q
(U)
Back
q
Row
q
Pull-up
q
Pulldown
q
(U)
Shoulders
q
Upright Row
q
Shoulder Press
q
Lateral Raise
q
(U)
Biceps
q
Curl
q
Incline Curl
q
Preacher Curl
q
(U)
Triceps
q
Lying Triceps Extension
q
Pushdown
q
Seated Triceps Ext.
q
(L)
Lower Back 
q
Back Extension
q
Stiff-leg Deadlift
q
Hyper-extension
q
(L)
Abs
q
Crunch
q
Leg / Hip Raise
q
Sit-up
q
 
ExRx.net Workout Card
Warm up: 5-10 minutesWorkout: THR ( ________ - ________ ) or RPE ( ______ )
Name ____________________________________________________________________ 
Cooldown: 5-10 minutes
Cardio TrainingFlexibility Training
q
Hamstrings
q
Glutes
q
Hip Flexors
qqqq
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