my workout
1. Bench press:
no warmup
3 sets of 10 at 95lbs.
no cooldown
2. shoulder fly
no warmup
3 sets of 10 at 80lbs
no cooldown
3. declining shoulder fly
no warmup
3 sets of 10 at 80lbs
no cooldown
4. standing dumbbell curls
warmup 2 sets of 10 at 20lbs (each arm)
2 sets of 10 at 25lbs
cooldown 2 sets of 10 at 15lbs
5. dumbbell hammer curls
no warmup
3 sets of 20 at 10 lbs
no cooldown
5. dumbbell wrist curls
no warmup
3 sets of 10 at 20lbs
no cooldown
6. not sure of the name...arms at your sides with weight full extention out to shoulder hight, don't bend your elbow...thinger
no warmup
3 sets of 10 at 10lbs
no cooldown
7. "arnolds"
warmup 2 sets of 10 at 20lbs
2 sets of 10 at 25lbs
cooldown 2 sets of 10 at 15lbs
8. lying barbell extentions or "skullcrackers"
no warmup
3 sets of 10 at 40lbs
no cooldown
total time at the gym about an hour and 15 minutes
i will have a chest...i swear it...drywall NOLONGER!
no warmup
3 sets of 10 at 95lbs.
no cooldown
2. shoulder fly
no warmup
3 sets of 10 at 80lbs
no cooldown
3. declining shoulder fly
no warmup
3 sets of 10 at 80lbs
no cooldown
4. standing dumbbell curls
warmup 2 sets of 10 at 20lbs (each arm)
2 sets of 10 at 25lbs
cooldown 2 sets of 10 at 15lbs
5. dumbbell hammer curls
no warmup
3 sets of 20 at 10 lbs
no cooldown
5. dumbbell wrist curls
no warmup
3 sets of 10 at 20lbs
no cooldown
6. not sure of the name...arms at your sides with weight full extention out to shoulder hight, don't bend your elbow...thinger
no warmup
3 sets of 10 at 10lbs
no cooldown
7. "arnolds"
warmup 2 sets of 10 at 20lbs
2 sets of 10 at 25lbs
cooldown 2 sets of 10 at 15lbs
8. lying barbell extentions or "skullcrackers"
no warmup
3 sets of 10 at 40lbs
no cooldown
total time at the gym about an hour and 15 minutes
i will have a chest...i swear it...drywall NOLONGER!