Rupe's Year of the Body: Day 15
Really hard workout – tempted to break up in two separate, as I tend to loose form with the later ones. Â Will probably move to Chest, Shoulders, Triceps on one day and then Back, Biceps and Abs another. Â By the time I was finished with the Incline press, my shoulder were jelly…which pretty much killed my tricep reps. Â At any rate, felt a wee bit stronger today. Â Lower body tomorrow…hooah!
Workout Day 15 (Upper Body) – 60mins
Chest, Shoulders, Triceps, Back, Biceps (60-90 sec rest)
Chest:
DB Bench Press: 2x 10-12 reps, 1 ->fail: 45,55,40×10
Incline Press 2x 10-12 reps, 1 ->fail: 35,30,30×12
Shoulders:
Seated Dumbbell Press: 2x 10-12 reps, 1 ->fail: 25,25,25×8
Dumbbell Side Laterals: 2x 10-12 reps, 1 ->fail: 20,30
Triceps:
Triceps Extension: 2×10-12 reps, 1 ->fail: 25, 30 Â (didn’t complete shoulder fatigue)
Bench Dips: 2×10-12 reps, 1 set to failure; plus push down-6,8,40/70
Back:
Bent Over Row: 2×10-12 reps, 1 ->fail: 45,45,45×12
Underhand Pull-up: 2×10-12 reps, 1 ->fail
Biceps
Pch BBell Curl: 2×10-12 reps, 1 ->fail: 10,10,15
Conc DB Curl: 2x 10-12 reps, 1 ->fail: 20,20,20×6
ABS: Crunches – 200 (175)
Side bends: 25@20lbs, 50@25lbs = 75
Left/Right Floor: 25 each side = 50
Flat/One Leg Raised: 25 each side = 50
Good livin’…keep movin’!
-R-
