Workout Day 15

[a_voice]

BACK AND BICEPS DAY

WARMUP:
5:00 Cardio- Life Fitness Bike
(L6) target HR 156bpm

3 sets of 10 Pullups- Hydraulic Machine
Parallel Grip, Normal Grip and Wide Grips
175lbs @ (L8)= 96lbs

1 set of 10 Standing Tricep Dips
(same parameters)

BACK:

Seated Rows: Weight Stack
10,8,6
70,80,90lbs

Lower Back: Nautilus
20,15,10
80,95,110lbs

Rear Deltoids: Nautilus
10,8,6
50,65,80lbs

High Rows: Nautilus
10,8,6
70,90,110lbs

Lat. Pull Downs: Weight Stack
10,8,6
70,80,90lbs

Compound Rows: Nautilus
20,15,10
80,95,110lbs

BICEPS:

Seated Preacher Curls: Hammer Strength
10,8,6
50lbs

Standing Straight Bar Curls
20,15,10
30lbs

One Arm Curls: Dumbbells
40,30,20 (alt. arms very quick pace)
15lbs

Felt good today... I feel stronger and Tracie says she is starting to see a difference in the way I look. That is always encouraging.

CYCLE 6 begins tomorrow!