| Date: | Upper Body Workout | Actual Start Time: | 10:08 | ||||||
| 8/5/2002 | Actual End Time: | 10:58 | |||||||
| Time to Complete: 46 minutes | Total Time: | 0:50 | |||||||
| Blue #s: didn't complete this set | PLAN | ACTUAL | |||||||
| Upper Body Muscle Groups | Exercise | Reps | Weight (lbs) | Minutes Between Sets | Intensity Level | Reps | Weight (lbs) | Minutes Between Sets | Intensity Level |
|---|---|---|---|---|---|---|---|---|---|
| Chest | Dumbbell Bench Press | 12 | 10 | 1 | 5 | 12 | 10 | 1 | 4 |
| Dumbbell Bench Press | 10 | 15 | 1 | 6 | 10 | 15 | 1 | 5 | |
| Dumbbell Bench Press | 8 | 20 | 1 | 7 | 8 | 20 | 1 | 6 | |
| Dumbbell Bench Press | 6 | 25 | 1 | 8 | 6 | 25 | 1 | 7 | |
| High Point |
Dumbbell Bench Press | 12 | 20 | 0 | 9 | 12 | 20 | 0 | 8 |
| Dumbbell Flyes | 12 | 10 | 2 | 10 | 12 | 10 | 2 | 8 | |
| Shoulders | Seated Dumbbell Press | 12 | 0 | 1 | 5 | 12 | 0 | 1 | 5 |
| Seated Dumbbell Press | 10 | 2.5 | 1 | 6 | 10 | 2.5 | 1 | 6 | |
| Seated Dumbbell Press | 8 | 5 | 1 | 7 | 8 | 5 | 1 | 7 | |
| Seated Dumbbell Press | 6 | 8 | 1 | 8 | 6 | 8 | 1 | 8 | |
| High Point |
Seated Dumbbell Press | 12 | 5 | 0 | 9 | 12 | 5 | 0 | 9 |
| Side Raises | 12 | 5 | 2 | 10 | 12 | 5 | 2 | 9 | |
| Back |
Dumbbell Rows | 12 | 20 | 1 | 5 | 12 | 20 | 1 | 5 |
| Dumbbell Rows | 10 | 25 | 1 | 6 | 10 | 25 | 1 | 6 | |
| Dumbbell Rows | 8 | 30 | 1 | 7 | 8 | 30 | 1 | 7 | |
| Dumbbell Rows | 6 | 35 | 1 | 8 | 6 | 35 | 1 | 8 | |
| High Point | Dumbbell Rows | 12 | 30 | 0 | 9 | 12 | 30 | 0 | 9 |
| Dumbbell Pullovers | 12 | 30 | 2 | 10 | 12 | 30 | 2 | 9 | |
| Triceps | Seated Dumbbell Extensions | 12 | 8 | 1 | 5 | 12 | 8 | 1 | 5 |
| Seated Dumbbell Extensions | 10 | 10 | 1 | 6 | 10 | 10 | 1 | 6 | |
| Seated Dumbbell Extensions | 8 | 15 | 1 | 7 | 8 | 15 | 1 | 7 | |
| Seated Dumbbell Extensions | 6 | 20 | 1 | 8 | 6 | 20 | 1 | 8 | |
| High Point | Seated Dumbbell Extensions | 12 | 15 | 0 | 9 | 12 | 15 | 0 | 9 |
| Lying Triceps Extensions | 12 | 5 | 2 | 10 | 12 | 5 | 2 | 9 | |
| At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go. | |||||||||
| Biceps | Seated Dumbbell Curls | 12 | 5 | 1 | 5 | 12 | 5 | 1 | 5 |
| Seated Dumbbell Curls | 10 | 10 | 1 | 6 | 10 | 10 | 1 | 6 | |
| Seated Dumbbell Curls | 8 | 15 | 1 | 7 | 8 | 15 | 1 | 7 | |
| Seated Dumbbell Curls | 6 | 20 | 1 | 8 | 6 | 20 | 1 | 8 | |
| High Point | Seated Dumbbell Curls | 12 | 15 | 0 | 9 | 12 | 15 | 0 | 9 |
| Hammer Curls | 12 | 10 | - | 10 | 12 | 10 | - | 9 | |
NOTES
Congratulations! Day one is in the books. You knew your limits pretty well for this first time, so good job on putting together a workout that was challenging but not impossible.
The biceps reps are a little misleading, as I was only able to do 4 of the 20-pound reps on seated dumbbell curls and 8 of the 15-pound, 12-rep curls with my right arm. Since this is about symmetry, I will stay on this level until I can do a full set with the right arm as well as the left. It will keep my left from developing too much over my right.
You went a little slower than the planned time, but that's to be expected for the first time. (I was 16 minutes overtime the first time I did it). So you'll probably want to try to pick it up a touch, but that wasn't a problem in the past.
Maybe try 15 pounds on the flyes next time.