FST-7 Get Big And Ripped In 8 Weeks: Phase 1's Workout Log -

Bodybuilding.com
Quads, Hamstrings, Calves

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.

EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7

Leg extension: 4
sets of 5-8 reps
Squat: 4 sets of
5-8 reps
Leg press: 4 sets
of 5-8 reps
Walking lunge: 2
sets of 15 steps
up and 15 steps
back
Hack squat: Up
to 7 sets of 5-8
reps
Seated leg curl: 3
sets of 5-8 reps
Stiff-leg deadlift:
3 sets of 5-8 reps
Lying leg curl: 3
sets of 5-8 reps

1/2
 Seated calf raise:
3 sets of 5-8 reps
Standing calf
raise: 3 sets of
5-8 reps
Toe press on
leg-press
machine: Up to 7
sets of 5-8 reps

TRAINING, NUTRITION & SUPPLEMENT NOTES:

.
.
.
.
.
.
.

Back to the Printable Logs Main Page.

2/2