5FIT (C1 : W4 - Arms/Abs)
Added an extra exercise for both triceps and biceps... I like the layout and plan on sticking with it for a while. I'm going to go run either tomorrow or Sunday, other than that... rest.
A.M. - Weights
Close-Grip Bench Press - 10/9/8
#{185, 185, 185}
Triceps Cable Kickbacks - 12-10-9-8
#{60-50-40-30}
Reverse-Grip Triceps Pulldown - 8-8-8
#{50-40-30}
Seated Incline Dumbbell Curls - 9/8/9
#{55, 55, 50}
Pinwheel Curls - 10-8-7
#{40-35-30}
Wrist Curls - 11/9
#{60, 60}
Standing Reverse-Grip Dumbbell Curls - 10-8
#{25, 20}
#{185, 185, 185}
Triceps Cable Kickbacks - 12-10-9-8
#{60-50-40-30}
Reverse-Grip Triceps Pulldown - 8-8-8
#{50-40-30}
Seated Incline Dumbbell Curls - 9/8/9
#{55, 55, 50}
Pinwheel Curls - 10-8-7
#{40-35-30}
Wrist Curls - 11/9
#{60, 60}
Standing Reverse-Grip Dumbbell Curls - 10-8
#{25, 20}
[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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