5FIT (C1 : W9 - Arms/Abs)
Final day of the ninth week and it's been good so far. My arms and chest are doing great and my legs are at about the size I want to keep them... damned tight pants. I'd murder a pair of skinny jeans if I were foolish enough to try.
A.M. - Weights
Close-Grip Bench Press - 11/10/9
#{175, 175, 175}
Triceps Cable Kickbacks - 10-8-7-7
#{35-30-25-20}
Reverse-Grip Triceps Pulldown - 8-8-8
#{30-25-20}
Standing Cable Curls - 10/9/8
#{60, 60, 60}
Pinwheel Curls - 8-6-5-5
#{45-40-35-30}
Standing Reverse-Grip Dumbbell Curls - 10-6-5
#{30-25-20}
Crunch Machine - 12/10/9/8#{175, 175, 175}
Triceps Cable Kickbacks - 10-8-7-7
#{35-30-25-20}
Reverse-Grip Triceps Pulldown - 8-8-8
#{30-25-20}
Standing Cable Curls - 10/9/8
#{60, 60, 60}
Pinwheel Curls - 8-6-5-5
#{45-40-35-30}
Standing Reverse-Grip Dumbbell Curls - 10-6-5
#{30-25-20}
#{150, 150, 150, 150}
Hanging Leg Raises (front, right, left) - 15/8/8
#{BW}
Est. Calories ~ 315
ABOUT THE AUTHOR
A fitness enthusiast from the South; The deep South.
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