Michael Maldonados Workout - Tuesday: Legs, Triceps, Forearms & Abs
| 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.
|
| |||||
| Squats 4 sets 12, 12, 15, 20 | XX | ||||
| Leg Extensions 4 sets 15, 15, 15, 15 | XX | ||||
| Leg Press 4 sets 15, 15, 20, 20 | XX | ||||
| Lying Leg Curls 4 sets 15, 15, 15, 15 | XX | ||||
| Lunges 4 sets of 20 steps | XX | ||||
| Standing Weighted Calf Raises 5 sets 20, 20, 20, 20, 20 | |||||
| Seated Calf Raises 5 sets 20, 20, 20, 20, 20 | |||||
| Leg Press Calf Raises 5 sets 10, 10, 15, 15, 20 | |||||
| Triceps Pressdown 3 sets 15, 15, 15 | XX | XX | |||
| Skullcrushers - 4 sets 6, 8, 10, 12 | XX | ||||
| Overhead Dumbbell Extension 4 sets 8, 8, 10, 12 | XX | ||||
| Weighted Triceps Dips 4 sets 6, 8, 10, 12 | 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 Cable Crunches 4 sets 20, 20, 20, 20 | XX | ||||
| Hanging Leg Raises 4 sets 20, 20, 20, 20 | XX | ||||
| Waist Twists 4 sets 50, 50, 50, 50 | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
Back to the Printable Logs Main Page.