Michael Maldonados Workout - Thursday: Light Chest Day, Light Bicep Day, 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 Dumbbell Presses 3 sets 10, 12, 15 | XX | |||
| Flat Bench Dumbbell Presses 3 sets 10, 12, 15 | XX | |||
| Decline Dumbbell Presses 3 sets 10, 12, 15 | XX | |||
| Pec Dec Flyes 3 sets 10, 12, 15 | XX | |||
| Dumbbell Curls 3 sets 10, 12, 15 | XX | |||
| Machine Preacher Curls 3 sets 10, 12, 15 | XX | |||
| Reverse Grip Cable Curls 3 sets 10, 12, 15 | XX | |||
| Hammer Curls 3 sets 10, 12, 15 | XX | |||
| Underhand Wrist Curls 4 sets 20, 20, 20, 20 | ||||
| Overhand Wrist Curls 4 sets 20, 20, 20, 20 | ||||
| Wrist Roller 4 sets of as many windings in 1 minute | ||||
| Weighted Cable Crunches 4 sets 20, 20, 20, 20 | ||||
| Hanging Leg Raises 4 sets 20, 20, 20, 20 | ||||
| Waist Twists 4 sets 50, 50, 50, 50 |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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