Narrative (60min)
Missed my morning run so no cardio today. Â At any rate, I was able to get a pretty good shoulder workout.
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:
- Oblique (L and R) Crunches – 4 sets of 25 reps each side – 200
- Reverse Crunches – 2 sets of 25 reps – 50
- Decline Crunch – 4 sets of 25 reps – 100
| Friday – Shoulders | |||
| Shoulders | |||
| Exercise | Sets | Reps | Weights |
| Dumbbell Press | 4 | 15, 12, 10, 10 | 40,45,45,45 lbs |
| Barbell Press | 3 | 15, 12, 10 | 90,110,120 lbs |
| Side Lateral Raises (Punches) | 3 | 15, 12, 10 | 15,20,15 lbs |
| Dumbbell Rear Delt Fly | 3 | 15, 12, 10 | 15,15,15 lbs |
| Barbell Shrugs | 3 | 15, 12, 10 | 110,150,170 lbs |
| Dumbbell Shrugs | 3 | 15, 12, 10 | 60,65,65 lbs |
Cardio: 60 mins
Distance: 0.0
Calories: 760
Crunches: 350
Tracker
Total Distance: 254.49 miles (Goal 400/145.51 remain) *
Total Calories: 65,452 (Goal 80,000/14,548 remain) *
Total Crunches: 5585 (Goal 25,000 / 19,415)
Good livin’…keep movin’!
-R-