Shoulders Biceps (Mass)
Soooo I took the weekend off from lifting/cardio (shouldnt have taken off on cardio but wat the hell) anywho, the deal is that I freaking walked around like a gimp person cause my legs were SO sore…I don’t think my legs have ever been that sore and that’s saying a lot. It felt great all weekend. So today I kicked my ass with cardio and ended lifting weights as well. I was just going to do cardio so I started out with that first but I still had all this energy so I ended up lifting afterwards which I would NEVER do in that order if I had planned to lift. But watever, I still had a kick butt workout and even some personal bests, aaagain. =0)
Cardio: Stairmill (NO ARMS/LEANING!!) 10mins , Treadmill 10mins incline HR at 145ish , 10mins intervals of 1 min sprints at 8.5mph and 1.5min rests, 10mins incline walking HR at 145ish….
Shoulders, Biceps, Abs
Superset: (12, 12, 10, 10, 20)
Dumbell Lat Raises: 10lbs each arm for 4 sets, 5lbs each arm for 20
Dumbell Incline Curls: 17.5lbs each arm for 2 sets, 20!lbs each arm for 2 sets, 15lbs each arm for 20
Superset (12, 12, 10, 10)
Dumbell Front Raises (Hold at top for 1 sec) 10lbs each arm
Dumbell Alt. Single Preacher Curls 15lbs, 20!, 20, 20!lb each arm yaya
Superset (12, 12, 10, 10)
Dumbell Arnold Press 20lbs each arm, 22.5, 27.5 ea!!, 27.5 each arm!! yaya
Dumbell Alt. Standing Curls 20lbs each arm for 4 sets!
Superset (12, 12, 12, 15!)
Cable Curls 25lbs for 3 sets, 30lbs! for 1 set for 15
Cable Overhead Shoulder Presses 25lbs for 3 sets 30lbs for 1 set for 15
Abbbbbsss………….
