BFL: Upper-body

[avram]

Well, that didn’t work out too well. Just one day last week? Ack.

Let’s try an upper-body workout:

• Weight: 285.5
• Total time: 50 minutes
• Chest (Dumbbell Bench Press, Dumbbell Flyes for last set):
  • 12 reps with pair of 12-lb weights. Effort: 5
  • 10 reps with pair of 15-lb weights. Effort: 6
  • 8 reps with pair of 20-lb weights. Effort: 7
  • 6 reps with pair of 25-lb weights. Effort: 8
  • 12 reps with pair of 20-lb weights. Effort: 8
  • 12 reps with pair of 15-lb weights. Effort: 8
• 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: 8
  • 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: 6
  • 8 reps at 90-lbs. Effort: 7
  • 6 reps at 100-lbs. Effort: 8
  • 12 reps at 90-lbs. Effort: 8
  • 12 reps at 100-lbs. Effort: 8
• Triceps (Seated Dumbbell Extensions, Lying Triceps Extensions for last set):
  • 12 reps with 10-lb dumbbell. Effort: 5
  • 10 reps with 12-lb dumbbell. Effort: 6
  • 8 reps with 15-lb dumbbell. Effort: 7
  • 6 reps with 20-lb dumbbell. Effort: 8
  • 12 reps with 15-lb dumbbell. Effort: 8
  • 12 reps with pair of 15-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: 8
  • 12 reps with pair of 10-lb weights. Effort: 8

Annoyance: One of the 20-lb dumbbells was missing. Grrrr. Had to shift the thing from one hand to the other, as four out of my five routines needed it.