Upper-body workout

[avram]

Tried something new today. I remember from Hot Point that women were supposed to do longer sets (more reps) with lower weights, and men fewer reps with higher weights. The exercises I’m doing I got from a site aimed at women. I figured maybe I should be trying shorter sets with more weights.

So what I did today was one long (15 reps) set at the weight I used last time, and then two shorter (10 reps) sets at the next highest weight level. Feels pretty good; the one-arms rows left my back and shoulder muscles with that hard-used feeling I associate with a productive workout.

• Weight: 282
• One-arm rows: 1 set of 15 at 9lbs, 2 sets of 10 at 12lbs.
• Dumbbell standing shoulder press: 1 set of 15 with 9lb weights, 2 sets of 10 with 12lb weights.
• Dumbbell shrugs: 1 set of 15 with 15lb weights, 2 sets of 10 with 18lb weights.
• Dumbbell bench press: 1 set of 15 with 12lb weights, 2 sets of 10 with 15lb weights.
• Ab crunches: None. My abs are still a bit achey from Monday.

Somewhere out there, there’s gotta be a publisher of exercise-related books called Bench Press. Google agrees, but thinks it’s German.

Comments

[avram]

I figured it was the tone/mass distinction.

I've chosen the routines I'm using because they're the ones I've got equipment for. I've got a set of adjustable weights that tops out at 21 pounds (in 3-pound increments), and a bed I can use as a non-tilting bench. A staircase for the calf raises, and a floor for ab crunches.