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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.

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