Michael Massiahs Workout - Friday: Triceps, Abs & Shoulders
| 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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| Skull Crushers: 4-5 x 8-15 | |||||
| Triceps Pushdowns: 4-5 x 8-15 | |||||
| Dumbbell Kickbacks: 4-5 x 8-15 | |||||
| Decline Crunches: 4-5 x 8-15 | |||||
| Lying Leg Raises: 4-5 x 8-15 | |||||
| Hanging Leg Raises: 4-5 x 8-15 | |||||
| Air Bike: 4-5 x 8-15 | |||||
| Seated Dumbbell Press: 4-5 x 8-15 | |||||
| Lateral Raise: 4-5 x 8-15 | |||||
| Front Dumbbell Raise: 4-5 x 8-15 | |||||
| Dumbbell Shrugs: 4-5 x 8-15 | |||||
| Rear Delt Raise: 4-5 x 8-15 | |||||
| Barbell Military Press: 4-5 x 8-15 |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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