avram | BFL, week 5, day 5: upper-body

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.