Daniel Maks Workout - Tuesday & Friday
| 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.
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| Cable Crunches: 3-4 x 20-30 | XX | XX | XX | ||||
| Barbell Incline Press: 6 x 15-5 (Pyramid) | XX | ||||||
| Dumbbell Bench Press: 5 x 15-6 (Pyramid) | XX | XX | |||||
| Cable Upright Rows: 5 x 15-6 (Pyramid) | XX | XX | |||||
| Machine Shoulder Press: 5 x 15-6 (Pyramid) | XX | XX | |||||
| Lying Barbell Tricep Extensions: 4 x 15-8 (Pyramid) | XX | XX | XX | ||||
| Triceps Pushdowns: 4 x 15-8 (Pyramid) | XX | XX | XX | ||||
| Hammer Curls: 3-4 x 8-10 | XX | XX | XX | ||||
| Dumbbell Wrist Curls: 3-4 x 12-15 | XX | XX | XX | ||||
| Standing Calf Raises: 5-7 x 15-20 |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
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