Wourkout Journal - Legs + Calves + Traps + Abs

Date: Jan/12/2009
Total Workout Duration: 62 mins

Legs & Calves [ sets]
+ Traps [4 sets]+ Abs [13 sets]

Sit-up
BW x 12 x 4
*** Note: Crossing arms on the chest produces less strain than locking hands behind the head

Crunches
BW x 10 x 3

DB Side Bend
5kgs (per arm) x 10
7.5kgs (per arm) x 10 x 2

Leg-raise
BW x 8 x 3

DB Lunges
7.5kgs (per arm) x 10
10kgs (per arm) x 10 x 2

BB Squat
10kgs x 10
20kgs x 10 x 2

Cable Legs Extension
40lbs x 12 x 3

Smith Machine BB Shrugs
20kgs x 10
40kgs x 10
60kgs x 10
70kgs x 8
*** Note: Never go all the way down as this will put too much stress on the knees. Also, do not extend legs so far (during upward movement) until the knees are locked because that would cause injury

Calves
20kgs x 15 x 4