5FIT (C1 : W10 - Arms/Abs)
Final day of the first cycle! I'm definitely in the best shape I've ever been. Planning on starting the second cycle next week and keeping the changes I've made so far.
A.M. - Weights
Close-Grip Bench Press - 12/11/10
#{175, 175, 175}
Triceps Cable Kickbacks - 10-8-7-7
#{60-50-40-30}
Reverse-Grip Triceps Pulldown - 10-8-8
#{50-40-30}
Standing Cable Curls - 9/8/8
#{70, 70, 60}
Standing Cable Curls (rope) - 10/9/8
#{90, 90, 90}
Pinwheel Curls - 8-6-5
#{45-40-35}
Wrist Curls - 12/11
#{60, 60}
[Overhead Cable Crunches - 4 (static, ~60-30 sec)#{175, 175, 175}
Triceps Cable Kickbacks - 10-8-7-7
#{60-50-40-30}
Reverse-Grip Triceps Pulldown - 10-8-8
#{50-40-30}
Standing Cable Curls - 9/8/8
#{70, 70, 60}
Standing Cable Curls (rope) - 10/9/8
#{90, 90, 90}
Pinwheel Curls - 8-6-5
#{45-40-35}
Wrist Curls - 12/11
#{60, 60}
Overhead Cable Crunches - 10/8/7/6 (3 sec positive, 5 sec negative)
#{200, 190, 180, 170}
Hanging Leg Raises - 8/7/6
#{BW, BW, BW}
Est. Calories ~ 315
ABOUT THE AUTHOR
A fitness enthusiast from the South; The deep South.
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