BFL, week 8, day 1: upper-body
Sep. 7th, 2003 02:58 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
Two 10s today!
- Weight: 267
- 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: 7
- 6 reps with pair of 30-lb weights. Effort: 8
- 12 reps with pair of 25-lb weights. Effort: 9
- 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: 8
- 12 reps with pair of 15-lb weights. Effort: 9
- 12 reps with pair of 12-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: 6
- 8 reps at 90-lbs. Effort: 7
- 6 reps at 100-lbs. Effort: 8
- 12 reps at 90-lbs. Effort: 9
- 12 reps at 100-lbs. Effort: 10
- Triceps (Seated Dumbbell Extensions, Lying Triceps Extensions for last set):
- 12 reps with 12-lb dumbbell. Effort: 5
- 10 reps with 15-lb dumbbell. Effort: 6
- 8 reps with 20-lb dumbbell. Effort: 7
- 6 reps with 25-lb dumbbell. Effort: 9
- 12 reps with 20-lb dumbbell. Effort: 9
- 12 reps with pair of 15-lb weights. Effort: 10
- 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: 8
- 12 reps with pair of 15-lb weights. Effort: 9
Work on keeping arms straight for Side Raises.
Good form on Lying Triceps Extensions!
It may be time to try 20-lb weights on the Dumbbell Flyes; I’ve been using 15-pounders since the beginning. Also increase weights on biceps workout for same reason.