5FIT (C1 : W2 - Arms/Abs)
Great second week. I moved all of the leg work to Wednesday and they've definitely taken more damage this week, so I think I'll keep it this way from now on. I'm going to keep heavy on the pinwheel curls and probably go up in weight on the close grip presses next week. Now for some rest.
A.M. - Weights
Close-Grip Bench Press - 10/9/8
#{185, 185, 185}
Triceps Cable Kickbacks - 12-10-8-8
#{60-50-40-30}
Seated Incline Dumbbell Curls - 9/8/8
#{55, 55, 50}
Pinwheel Curls - 8-8-8
#{40-30-25}
Wrist Curls - 12/11
#{55, 55}
#{185, 185, 185}
Triceps Cable Kickbacks - 12-10-8-8
#{60-50-40-30}
Seated Incline Dumbbell Curls - 9/8/8
#{55, 55, 50}
Pinwheel Curls - 8-8-8
#{40-30-25}
Wrist Curls - 12/11
#{55, 55}
[Overhead Cable Crunches - 4 (static, ~55-30 sec)
Overhead Cable Crunches - 5/5/5/5 (3 sec positive, 5 sec negative)
#{200, 200, 180, 180}
Hanging Leg Raises - 15/10
#{BW, BW}
Est. Calories ~ 315
A.M. - Cardio
Treadmill - 15 minutes, 3.0 mph @ 12.0 incline
Est. Calories ~ 205
ABOUT THE AUTHOR
A fitness enthusiast from the South; The deep South.
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