Tuesday Evening - Biceps
* Our newest addition has found a love of "working out", so while he messes around with 1 and 2 pound dumbbells and rowing on my cable machine with 5 pounds, I actually got in a quick bicep workout!
30 seconds rest between sets
DB Hammer
22x11, 3 sets
Inc DB Curl
12x10, 3 sets, last set drop set to 10 x failure
Barbell Curl
45x8, 3 sets, last set drop set 40, 35, 30 x failure
Band Curl
3 sets of about 20 reps, pretty much until my arms couldn't pump anymore
Wednesday AM - Delts
OH Press (clean to start each set)
110, 130, 150 warmup
165x10, 8, 6
125x8, 6, 4, 2 - 10 second rest between mini sets (as are next two sets)
2 more rounds with 125
85 x 5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps
1 more round with 85
1 round with 80
3 rounds:
DB Laterals, Band Pullaparts and OH Press with 80 - going to technical failure, very brief rest between sets
Evening
Front Raises
10 lb plate x 20, 5 sets
__________________
James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Last edited by Commander; 01-24-2013 at 01:46 PM.
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