ArmdandFabulous’s BodyBlog

squats/smith..4×10 started at #65, 85, 105, 115

 lunges..3×10..#65

leg extensions 3×10, x65, #80, #95

romanian deadlifts 4×10, #50, #60×3

lying leg curls 3×10, #40×3

knee raises 70

cardio: 30 mins precor

forgot this yesterday…

AM

overhead barbell press 3×10, #40

upright row 3×10 #20bb

seated lat raise 3×12 #15, #10, shoulders were burning, had to go light on this one!

pullups 3×10 (assisted)

bent over row 3×10 #55

seated row 3×10 #60, #70, #80

incline bench row 3×10 #25 dbs

standing calf machine 3×20 #195

PM

cardio –3mi run, 30 min eliptical

3 mi run, 20 min precor, 2 mi run

…In my 6 months of weighlifting, I have been pretty much sticking to workouts grouped into days of: shoulder/chest/tri’s, back/bi’s, and legs….so I decided I needed a change and found a new routine to keep the muscle challenged and developing…yesterday was my second day with it, and I can tell it is giving my muscles the wake up they need…

AM—Bi’s/Tri’s/Chest

bb curl 4×12, 10, 8,6 #35, #40×3

preacher curl 3×12 #40 incline db curls 3×12 #15…

assited dips 3×12

overhead tri extension 3×12, #20…this one really got my tri’s torn up!

skull crushers 3×12 #35

bench press 3×12

flat bench db press 3×12 #15’s

incline db flyes 3×12 #15, #12 …I had to go lighter on most of the weights than I normally do, my arms were really feelin every exercise, every rep..HA!…no more muscle memory for them to be lazy with!!…well at least til they get used to this…change is GOOD

PM–Cardio.. 2.5 mi run, 20 min eliptical, 2.5 mi run