A.M. - Weights

Seated Dumbbell Shoulder Press - 12/10/8/6
#{110, 120, 130, 130}

[Standing Dumbbell Alternating Front Raise - 10/8/7/6
Standing Dumbbell Alternating Lateral Raise - 10/8/7/6
Standing Bent Dumbbell Reverse Flye - 10/8/7/6]
#{60, 70, 80, 80}

Seated Arnold Press - 10/8/6
#{80, 90, 100}

Standing Upright Barbell Row - 12/10/8
#{40, 50, 60}

Standing Barbell Military Press (Front then Back) - 15/12/10-Failure
#{40, 50, 60-40}

Seated Rear Deltoid Flye - 12/10/8
#{150, 170, 180}

Full Crunch Machine (slow) - 20/18/15/Failure Drop Set 
#{110, 125, 140, 155-140-125-110}

[Captain's Chair Straight Leg Raise - 15/14/12/10 
Captain's Chair Straight Alternating Single Leg Raise - 5/5/5/5]
#{Bodyweight}

Weighted Decline Crunches - 20/20/20
#{25, 25, 25}

Est. Calories ~ 870

A.M. - Cardio

Treadmill - 30 minutes, 3.5 mph / 15.0 incline

Est. Calories ~ 485



Went a little heavier on the initial shoulder presses this week. I'm really liking the military presses halfway through since I'm pretty much depleted after that. I also decided I'm going to focus on rectus abdominus today (main abs) and hit obliques tomorrow with core rotations, side crunches, and some hanging side knee lifts. I'll add a set of planks and some weighted crunches to an HIIT p.m. session on back day to make up for the lack of an ab workout at the start of the week.