Daniel Maks Workout - Monday & Thursday
| 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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| Twisting Decline situps: 3-4 x 20-25 | XX | XX | XX | ||||
| Leg Extensions (warm up): 2-3 x 15-20 | XX | XX | XX | XX | |||
| Angled Leg Press: 6 x 15-5 (Pyramid) | XX | ||||||
| Hyperextensions (weighted): 5 x 20-10 (Pyramid) | XX | XX | |||||
| Bent Over Barbell Rows: 5 x 15-6 (Pyramid) | XX | XX | |||||
| Wide Grip Behind Neck Pulldown: 5 x 15-6 (Pyramid) | XX | XX | |||||
| Seated Dumbbell Curls: 4 x 12-6 (Pyramid) | XX | XX | XX | ||||
| Machine Preacher Curls: 4 x 12-6 (Pyramid) | XX | XX | XX | ||||
| Standing Calf Raises: 5-7 x 15-20 |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
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