5FIT (C1 : W3 - Arms/Abs)
End of the third week. I added a rep to the curls and am thinking about limiting the dropsets to 3 and adding another exercise for both biceps and triceps, maybe a smaller isolation exercise. Good week though. Going for a run tomorrow, and week 4 begins Monday.
A.M. - Weights
Close-Grip Bench Press - 10/9/8
#{185, 185, 185}
Triceps Cable Kickbacks - 12-10-9-8
#{60-50-40-30}
Seated Incline Dumbbell Curls - 9/8/9
#{55, 55, 50}
Pinwheel Curls - 10-8-8-8
#{40-30-25-20}
Wrist Curls - 10/9
#{60, 60}
#{185, 185, 185}
Triceps Cable Kickbacks - 12-10-9-8
#{60-50-40-30}
Seated Incline Dumbbell Curls - 9/8/9
#{55, 55, 50}
Pinwheel Curls - 10-8-8-8
#{40-30-25-20}
Wrist Curls - 10/9
#{60, 60}
[Overhead Cable Crunches - 4 (static, ~60-30 sec)
Overhead Cable Crunches - 10/8/7/6 (3 sec positive, 5 sec negative)
#{150, 150, 150, 150}
Hanging Leg Raises - 20/15/10
#{BW, BW, BW}
Est. Calories ~ 315
ABOUT THE AUTHOR
A fitness enthusiast from the South; The deep South.
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