| Strength Training Workout Card | ||||||||||||||
| Name: | _________________________________________ | Phase: | Week 4 -- Legs & Back | |||||||||||
| DATE: | 7/9/2007 | DATE: | 7/11/2007 | DATE: | 7/12/2007 | |||||||||
| Rep Goal: | 10-12 | Rep Goal: | 10-12 | Rep Goal: | 10-12 | |||||||||
| Rest Period: | 120 seconds | Rest Period: | 120 seconds | Rest Period: | 120 seconds | |||||||||
| Goal: | Muscular Strength | Goal: | Muscular Strength | Goal: | Muscular Strength | |||||||||
| Leg: | Heel Raise | Leg: | Forward Knee Drive | Back: | Reverse Sit Ups | |||||||||
| Set 1: | lbs | reps | Set 1: | lbs | reps | Set 1: | lbs | reps | ||||||
| Set 2: | lbs | reps | Set 2: | lbs | reps | Set 2: | lbs | reps | ||||||
| Set 3: | lbs | reps | Set 3: | lbs | reps | Set 3: | lbs | reps | ||||||
| Set 4: | lbs | reps | Set 4: | lbs | reps | Set 4: | lbs | reps | ||||||
| Chest: | Bench | Back: | Glute-Has Gastroc Raise | Leg: | Lunge | |||||||||
| Set 1: | lbs | reps | Set 1: | lbs | reps | Set 1: | lbs | reps | ||||||
| Set 2: | lbs | reps | Set 2: | lbs | reps | Set 2: | lbs | reps | ||||||
| Set 3: | lbs | reps | Set 3: | lbs | reps | Set 3: | lbs | reps | ||||||
| Set 4: | lbs | reps | Set 4: | lbs | reps | Set 4: | lbs | reps | ||||||
| Leg: | Toe Raise | Leg: | Pawback | Back: | Reverse Back Raise | |||||||||
| Set 1: | lbs | reps | Set 1: | lbs | reps | Set 1: | lbs | reps | ||||||
| Set 2: | lbs | reps | Set 2: | lbs | reps | Set 2: | lbs | reps | ||||||
| Set 3: | lbs | reps | Set 3: | lbs | reps | Set 3: | lbs | reps | ||||||
| Set 4: | lbs | reps | Set 4: | lbs | reps | Set 4: | lbs | reps | ||||||
| Shoulder: | Upright Row | Back: | Good Morning | Leg: | Side Lunge | |||||||||
| Set 1: | lbs | reps | Set 1: | lbs | reps | Set 1: | lbs | reps | ||||||
| Set 2: | lbs | reps | Set 2: | lbs | reps | Set 2: | lbs | reps | ||||||
| Set 3: | lbs | reps | Set 3: | lbs | reps | Set 3: | lbs | reps | ||||||
| Set 4: | lbs | reps | Set 4: | lbs | reps | Set 4: | lbs | reps | ||||||
| Circuit: | Round 1 | Arms: | Choice:_______________________ | Back: | Reverse Trunk Twist | |||||||||
| Set 1: | lbs | reps | Set 1: | lbs | reps | Set 1: | lbs | reps | ||||||
| Set 2: | lbs | reps | Set 2: | lbs | reps | Set 2: | lbs | reps | ||||||
| Set 3: | lbs | reps | Set 3: | lbs | reps | Set 3: | lbs | reps | ||||||
| Set 4: | lbs | reps | Set 4: | lbs | reps | Set 4: | lbs | reps | ||||||
| Push Ups | 2 X 20 seconds | Push Ups | 2 X 25 seconds | Push Ups | 2 X 30 seconds | |||||||||
| Set 1: | Set 2: | Set 1: | Set 2: | Set 1: | Set 2: | |||||||||
| Sit Ups | 2 X 20 seconds | Sit Ups | 2 X 25 seconds | Sit Ups | 2 X 30 seconds | |||||||||
| Set 1: | Set 2: | Set 1: | Set 2: | Set 1: | Set 2: | |||||||||