Day 29: Upper Body Workout

The upper body workout today went something like this

• Chest:
• Barbell Bench Press (chest muscles)
• 12 reps = 75 pounds
• 10 = 85
• 8 = 95
• 6 = 105
• 12 = 95
• Dumbbell Flyes (chest burnout)
• 12 = 35 pounds each arm

Notes:  Great workout; need to increase weights

• Shoulders:
• Standing Dumbbell Press
• 12 reps = 25 pounds each arm
• 10 = 30 
• 8 = 35
• 6 = 35
• 12 = 35
• Dumbbell Front Raises
• 12 reps = 15 pounds each arm

Notes:  Great workout, very shaky; like to increase reps of 6 to 40 pounds; didn't do it today because didn't have a 40 pound dumbbell

• Back
• Dumbbell Rows
• 12 reps at 25 pounds (good warm-up)
• 10 = 30 pounds
• 8 = 35 pounds
• 6 = 40 pounds
• 12 = 35 pounds
• Lateral Pull downs
• 12 at x pounds

Notes:  may increase weights after warm-up so doing 45 pounds at reps of 6 

• Triceps
• Lying Triceps extensions
• 12 = 20
• 10 = 25
• 8 = 25
• 6 = 30 (with assist)
• Forgot to do this one

Notes:  Just continue same, and don't forget burnout round of 12

• Biceps
• One Arm Curls
• 12 = 20
• 10 = 25
• 8 = 25
• 6 = 30
• 12 = 25
• Hammer curls
• 12 = 20 
• 10 = 25

Notes:  Good workout; ready to increase after warm-up

Next workout will probably mix it up or reverse the order.  Next workout Friday

Overall:  Great workout; really feel burned; muscles shaky; so long as can use good form would like to make the above weight increase; even if only slight