Hypertrophy pulling movement: Seated Cable Row (narrow grip) 3 x 10 reps @ 95 lbs @ 100 lbs last two sets
Hypertrophy pulling movement: One Arm Dumbbell Row 2 x 12 reps **Did THREE sets instead of two, just for fun @ 40 lbs each hand first set @ 42.5 lbs each hand last two sets
Reverse Flyes 3 x 12 reps @ 15 lbs each hand
Hypertrophy pulling movement: Close Grip Pull Downs 3 x 15 reps @ 90 lbs
Seated Bent Over Rear Delt Raise 3 x 12 reps @ 20 lbs each hand
Hypertrophy shoulder movement: Seated Dumbbell Shoulder Presses (Hammer grip) 3 x 10 reps @ 30 lbs each hand ***Did each arm separately, it was easier.
Hypertrophy shoulder movement: Standing Upright Row w/dumbbells 2 x 12 reps @ 30 lbs each hand
Hypertrophy shoulder movement: Side Lateral Raises w/dumbbells 3 x 15 reps @ 15 lbs each hand
Front Raises (4 x 15 reps) ...only did threesets, my shoulders were ready to explode by the end of the workout @ 12.5 lbs each hand
Wrist curls, same as before except I did 4 sets palms up and 4 sets palms down; instead of three sets each
Medicine Ball Twists 3 x 30 reps w/12 lb medicine ball UHM! I don't know who made this medicine ball but I think they are LIARS (decided to try using the medicine ball my friend brought to the gym rather than the 12.5 lbs). I know what 12 lbs feels like and this bad boy was hittin' close to 15. the 12 lb medicine ball the gym owns isn't even as heavy as this thing. I thought my hands were going to fall off by the time I reached the 30th rep of each set. o.O
Toe Touches 3 x 30 reps
Cardio goal: Moderate intensity 30 to 40 min HR between 137 - 157 BPM
What I did...well what I've been doing instead...
Treadmill 40 min: Running 10 min x 2 @ 5mph Walking 10 min x 2 @ 2 mph