Michael Maldonados Workout - Wednesday: Back, Traps, Shoulders, Abs & Forearms
| 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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| Wide Grip Lat Pulldowns 4 sets 6, 8, 10, 12 | ||||
| T-Bar Rows 4 sets 10, 10, 10, 10 | ||||
| Bent Over Barbell Rows 4 sets 10, 10, 10, 10 | ||||
| Reverse Grip Lat Pulldowns 4 sets 8, 8, 10, 10 | ||||
| Straight Arm Lat Pulldowns 4 sets 10, 10, 12, 12 | ||||
| Behind Back Barbell Shrugs 4 sets 12, 15, 20, 20 | ||||
| Dumbbell Shrugs 4 sets 12, 15, 20, 20 | ||||
| Cable Shrugs 4 sets 15, 15, 20, 20 | ||||
| Dumbbell Lateral Raises 4 sets 10, 10, 10, 10 | ||||
| Dumbbell Front Raises 4 sets 10, 10, 10, 10 | ||||
| Reverse Flyes 4 sets 10, 10, 10, 10 | ||||
| Bent Over Raises 3 sets 8, 10, 12 | 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 Ab Crunch Machine 4 sets 20, 20, 20, 20 | ||||
| Leg Raises 4 sets 20, 20, 20, 20 | ||||
| Medicine Ball Work |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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