Mon Sep 12, 2011 - Upper Body

Started at 6:45 pm

Shoulder Therapy:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs, 12, 12 @5lbs, 10, 10 @7.5lbs

Upper Body:

• Upright DB Rows - 12 @5lbs, 12 @10lbs, 12, 12, 12 @15lbs
• DB Shrugs - 12 @15lbs, 12 @25lbs, 12 @30lbs, 12 @35lbs
• DB Bent-over Rows (double arm) - 12 @25lbs, 12 @35lbs, 10, 10, 8 @40lbs
• DB Bench press, elbows out - 12 @30lbs, 12 @40lbs, 12 @45lbs, 10, 9 @50lbs
• Seated Twisting DB Curls - 12 @20lbs, 10, 9, 8, 8 @25lbs
• Laying DB Extensions -10 @20lbs, 8, 7, 5 @25lbs, 7 @20lbs, 8 @15lbs
• Reverse Wrist Curls - 16, 14, 12, 11, 10 @7.5lbs
• (Wrist Curls - 16 @12.5lbs, 14, 14, @17.5lbs

Abs:

• V-Ups - 40, 25
• Oblique V-Ups - 20 each side

Finished off with Pot Stirrers and stretching.

Finished at 8:44 pm