5FIT (C1 : W2 - Back/Shoulders/Biceps)
Switched to the cable pulldown machine for the initial back work, so the weights are a little lower. I'm loving the new layout. It gives me just enough time to recover and hit every group twice per week. Just gotta keep it up!
A.M. - Weights
Wide-Grip Pulldown - 10/9/8
#{210, 210, 210}
Close-Grip Cable Pulldown - 8/9/8
#{210, 190, 190}
Low Row Machine - 10/9
#{200, 200}
Barbell Shrugs - 12/11/10
#{250, 250, 250}
Standing Cable Upright Row - 12/10/8
#{140, 140, 140}
Delt Fly Machine - 12/11
#{140, 140}
Standing Cable Curls - 12/10/8
#{140, 140, 140}
Concentration Curls (slow) - 9-7-6
#{35-25-20}
#{210, 210, 210}
Close-Grip Cable Pulldown - 8/9/8
#{210, 190, 190}
Low Row Machine - 10/9
#{200, 200}
Barbell Shrugs - 12/11/10
#{250, 250, 250}
Standing Cable Upright Row - 12/10/8
#{140, 140, 140}
Delt Fly Machine - 12/11
#{140, 140}
Standing Cable Curls - 12/10/8
#{140, 140, 140}
Concentration Curls (slow) - 9-7-6
#{35-25-20}
Est. Calories ~ 345
A.M. - Cardio
Running - 20 minutes, ~6.0 mph
Est. Calories ~ 270
ABOUT THE AUTHOR
A fitness enthusiast from the South; The deep South.
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