BFL, week 5, day 5: upper-body

[avram]

Oh man, my arms and back are gonna hurt tomorrow!

• Weight: 264
• Total time: 48 minutes
• Chest (Dumbbell Bench Press, Dumbbell Flyes for last set):
  • 12 reps with pair of 15-lb weights. Effort: 5
  • 10 reps with pair of 20-lb weights. Effort: 6
  • 8 reps with pair of 25-lb weights. Effort: 8
  • 6 reps with pair of 30-lb weights. Effort: 9
  • 10 reps with pair of 25-lb weights. Effort: 10
  • 12 reps with pair of 15-lb weights. Effort: 9
• Shoulders (Seated Dumbbell Press, Side Raises for last set):
  • 12 reps with pair of 10-lb weights. Effort: 5
  • 10 reps with pair of 12-lb weights. Effort: 6
  • 8 reps with pair of 15-lb weights. Effort: 7
  • 6 reps with pair of 20-lb weights. Effort: 9
  • 12 reps with pair of 15-lb weights. Effort: 9
  • 12 reps with pair of 10-lb weights. Effort: 9
• Back (Wide-Grip Pulldowns, Reverse-Grip Pulldowns for last set):
  • 12 reps at 70-lbs. Effort: 5
  • 10 reps at 80-lbs. Effort: 7
  • 8 reps at 90-lbs. Effort: 8
  • 6 reps at 100-lbs. Effort: 9
  • 12 reps at 90-lbs. Effort: 10
  • 12 reps at 90-lbs. Effort: 9
• Triceps (Seated Dumbbell Extensions, Lying Triceps Extensions for last set):
  • 12 reps with pair of 10-lb weights. Effort: 5
  • 10 reps with pair of 12-lb weights. Effort: 6
  • 8 reps with pair of 15-lb weights. Effort: 7
  • 6 reps with pair of 20-lb weights. Effort: 8
  • 12 reps with pair of 15-lb weights. Effort: 9
  • 12 reps with pair of 12-lb weights. Effort: 9
• Biceps (Seated Dumbbell Curls, Hammer Curls for last set):
  • 12 reps with pair of 10-lb weights. Effort: 5
  • 10 reps with pair of 12-lb weights. Effort: 6
  • 8 reps with pair of 15-lb weights. Effort: 7
  • 6 reps with pair of 20-lb weights. Effort: 9
  • 12 reps with pair of 15-lb weights. Effort: 9
  • 12 reps with pair of 12-lb weights. Effort: 9

This was a real tough workout. Try staying at this level, see what happens next Tuesday. Except the back exercises; drop back a notch on the Wide-Grip Pulldowns.