| Date: | Upper Body Workout | Actual Start Time: | 11:05 | ||||||
| 8/9/2002 | Actual End Time: | 11:51 | |||||||
| Red #s: weight increases from previous workout | Time to Complete: 46 minutes | Total Time: | 0:46 | ||||||
| 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 | 15 | 1 | 5 | 12 | 15 | 1 | 5 |
| Dumbbell Bench Press | 10 | 20 | 1 | 6 | 10 | 20 | 1 | 6 | |
| Dumbbell Bench Press | 8 | 25 | 1 | 7 | 8 | 25 | 1 | 7 | |
| Dumbbell Bench Press | 6 | 30 | 1 | 8 | 6 | 30 | 1 | 8 | |
| High Point | Dumbbell Bench Press | 12 | 25 | 0 | 9 | 12 | 25 | 0 | 9 |
| Dumbbell Flyes | 12 | 15 | 2 | 10 | 12 | 15 | 2 | 9 | |
| Shoulders | Seated Dumbbell Press | 12 | 2.5 | 1 | 5 | 12 | 2.5 | 1 | 5 |
| Seated Dumbbell Press | 10 | 5 | 1 | 6 | 10 | 5 | 1 | 6 | |
| Seated Dumbbell Press | 8 | 8 | 1 | 7 | 8 | 8 | 1 | 7 | |
| Seated Dumbbell Press | 6 | 10 | 1 | 8 | 6 | 10 | 1 | 8 | |
| High Point | Seated Dumbbell Press | 12 | 8 | 0 | 9 | 12 | 8 | 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 | 35 | 2 | 10 | 11 | 35 | 2 | 10 | |
| Triceps | Dumbbell Extensions | 12 | 8 | 1 | 5 | 12 | 8 | 1 | 5 |
| Dumbbell Extensions | 10 | 10 | 1 | 6 | 10 | 10 | 1 | 6 | |
| Dumbbell Extensions | 8 | 15 | 1 | 7 | 8 | 15 | 1 | 7 | |
| Dumbbell Extensions | 6 | 20 | 1 | 8 | 6 | 20 | 1 | 8 | |
| High Point | Dumbbell Extensions | 12 | 15 | 0 | 9 | 12 | 15 | 0 | 9 |
| Lying Triceps Extensions | 12 | 5 | 2 | 10 | 12 | 5 | 2 | 10 | |
| 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
You came in right on schedule for the first time. Good tempo on the exercises.
Great improvement on the chest and shoulder sets. You may want to try 8s on the side raises next time.
Way to push yourself on the back exercises! You almost got the 12th rep on the pullovers you will next time!
Triceps were tough, probably because of the extra chest and back work. Way to finish out the extensions!
Only completed 8 of the 15 pound/12 rep set of seated dumbbell curls on the right arm. Keep working at this level until the right arm catches up to the left one.
Overall, great job!