BFL: Upper-body
For my first upper-body workout since November, I looked up my last one and knocked one weight level off of each exercise. I ought to have gotten at least one 10, but no. I think for next time I’ll try incrementing the follow-up exercises.
- Weight: 259
- Total time: 47 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: 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: 9
- 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: 9
- 12 reps at 100-lbs. Effort: 9
- 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: 9
- 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: 9
- 12 reps with pair of 10-lb weights. Effort: 8
And then, idjit that I am, I forgot my graphics tablet at home. Fortunately it was all mouse work today.