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arms shoulders back abs
Posted on: 2012/04/02, 05:03 PM
One more week on this routine is about as much of a strain as I can handle and I'm done with it. My arms are about as trashed as they can be.
Rotator cuff 15 minutes
front dumbell raises 10x 5 lbs 10x10 lbs 10x15 lbs x2 db
lateral dumbbell raises 10x 5 lbs 10x10 lbs 10x15 lbs x2 db
bent over dumbbell raises 10x 5 lbs 10x10 lbs 10x15 lbs x2 db
seated overhead dumbbel press 10x80 lbs 10x90 lbs 10x100 lbs
Seated curl 25 lbs
10 reps 10 seconds rest
10 reps 15 seconds rest
10 reps 30 seconds rest
10 reps 45 seconds rest
10 reps 60 seconds rest
10 reps 5 more to failure
Lying dumbbell two hand triceps extension 50 lb
10 reps 10 seconds rest
10 reps 15 seconds rest
10 reps 30 seconds rest
10 reps 45 seconds rest
10 reps 60 seconds rest
10 reps 5 more to failure
seated hammer curls 25 lbs
10 reps 10 seconds rest
10 reps 15 seconds rest
10 reps 30 seconds rest
10 reps 45 seconds rest
10 reps 60 seconds rest
10 reps 2 more to failure
Lying cross face triceps extensions 25 lbs
10 reps 10 seconds rest
10 reps 15 seconds rest
10 reps 30 seconds rest
10 reps 45 seconds rest
10 reps 60 seconds rest
10 reps 3 more to failure
crunches 10x 30 lbs 10x40 lbs 10x 50 lbs
lying side leg tucks 3 sets of 15
lying side leg raises 3 sets of 15
back hypers 10x 30 lbs 10x40 lbs 10x 50 lbs
lying leg raises3 sets of 15
super man 3 sets one minute
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