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I have been lax in updating my blog due to it being hot out and also being tired following my workouts, so here goes again…
– FlashAddict
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alternating shoulder press – 25 lbs x 10
in and out bicep curl – 25 lbs x 16
two arm tricep kickback – 20 lbs x 12
alternating shoulder press – 25 lbs x 9
in and out bicep curl – 25 lbs x 12
two arm tricep kickback – 25 lbs x 9
ballistic stretch
deep swimmers press – 25 lbs x 8
full supination conccentration curls – 25 lbs x 12
chair dips x 25
deep swimmers press – 20 lbs x 7
full supination conccentration curls – 25 lbs x 8
chair dips x 15
ballistic stretch
upright rows – 20 lbs x 14
static arm curls – 20 lbs x 16
flip grip twist kickbacks – 10 lbs x 12
upright rows – 25 lbs x 12
static arm curls – 20 lbs x 16
flip grip twist kickbacks – 15 lbs x 10
stretch
seated shoulder flys – 15 lbs x 16
crouching cohen curls – 20 lbs x 12
lying down tricep extensions – 25 lbs x 14
seated shoulder flys – 15 lbs x 12
crouching cohen curls 25 lbs x 10
lying down tricep extensions 25 lbs x 10
stretch
straight arm shoulder flys – 15 lbs x 16
congdon curls – 20 lbs x 8
side – tri -rise – 20 each side
straight arm shoulder flys – 15 lbs x 12
congdon curls – 15 lbs x 10
side – tri -rise – 20 each side
cooldown
PLUS AB RIPPER X WORKOUT AS WELL
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Total Workout Time:
1 HOUR 31 MINUTES
Total Calories burned
1221
Average Heart Rate:
137
Max Heart Rate:
167
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plyo X
1 hour
868 cal
143 avg
161 max
