Michael Maldonados Workout - Monday: Chest, Biceps, Forearms & Abs
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| 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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| Incline Bench Dumbbell Press 5 sets 6, 6, 8, 10, 12 | |||||
| Flat Bench Dumbbell Press 5 sets 8, 8, 10, 10, 12 | |||||
| Decline Dumbbell Bench Press 4 sets 8, 8, 10, 12 | XX | ||||
| Cable Crossovers (Low Pulley) 3 sets 12, 12, 12 | XX | XX | |||
| Cable Crossovers (High Pulley) 3 sets 12, 12, 12 | XX | XX | |||
| Dumbbell Curls 4 sets 8, 8, 10, 12 | XX | ||||
| Incline Dumbbell Curls - 4 sets 8, 10, 12, 12 | XX | ||||
| Reverse Grip Curls - 4 sets 10, 10, 12, 12 | XX | ||||
| Preacher Curls - 3 sets 10, 12, 15 | XX | XX | |||
| Underhand Wrist Curls 4 sets 20, 20, 20, 20 | XX | ||||
| Overhand Wrist Curls 4 sets 20, 20, 20, 20 | XX | ||||
| Wrist Roller 4 sets of as many windings in 1 minute | XX | ||||
| Weighted Ab Crunch Machine 4 sets 20, 20, 20, 20 | XX | ||||
| Leg Raises 4 sets 20, 20, 20, 20 | XX | ||||
| Medicine Ball Work | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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