superstar34’s BodyBlog

Holy hell. My shoulders better be hurtin tomorrow cause they were burning the entire workout tonight! And I did a PR (personal record) on dumbell shrugs, yaya!!! Today I also did 1.5hrs of cardio on the treadmill earlier today….

Superset 1 (5 sets of 15x)
Standard Seated Dumbell Press 40, 40, 30, 30, 30lbs total each set
Seated Lateral Raise 10lbs total each set
Superset 2 (5 sets of 15x)
Seated Alternate Front Raise (supinate palms at top) 7.5, 5, 5, 5, 5lbs each arm
Bent Seated Rear Delt Raise 15, 15, 15, 15, 15lbs total each set
Superset 3 (5 sets of 15)
Dumbell Shrugs 65, 75, 90, 100, 110!! woohoo
Upright Fixed Bar Row 20 (for 20 reps no 30/40available at time, 30, 30, 30, 40lbs
Superset 4 (5 sets of 1 min)
Upward Ball Toss with 4lb ball
Lateral Hold (Palms completely down)
Giant Set 1 (5 sets of 15x)
Reverse Crunch
Lying Leg Raise
Hanging Knee Raise
Floor Crunch

This entry was posted on Sunday, December 28th, 2008 at 8:08 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.