| Date: | Upper Body Workout | Actual Start Time: | 10:50 | ||||||
| 8/14/2002 | Actual End Time: | 11:35 | |||||||
| Red #s: weight increases from previous workout | Time to Complete: 46 minutes | Total Time: | 0:45 | ||||||
| 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 | 30 | 1 | 7 | 8 | 30 | 1 | 7 | |
| Dumbbell Bench Press | 6 | 35 | 1 | 8 | 6 | 35 | 1 | 8 | |
| High Point | Dumbbell Bench Press | 12 | 30 | 0 | 9 | 11 | 30 | 0 | 9 |
| Dumbbell Flyes | 12 | 15 | 2 | 10 | 6 | 15 | 2 | 10 | |
| Shoulders | Seated Dumbbell Press | 12 | 5 | 1 | 5 | 12 | 5 | 1 | 5 |
| Seated Dumbbell Press | 10 | 8 | 1 | 6 | 10 | 8 | 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 | 12 | 35 | 2 | 9 | |
| 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 | 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
Chest - well, you have to hit a plateau sometime. Work towards completing the sets you planned. You'll get there!
Shoulders - another good job. Try 8 on side raises next time. When you can get that, I'll feel better about 5-8-10-15-10 sets on the presses.
Back - good job! You progressed from last time on the pullovers! It was still pretty tough, though. Maybe try 40 on the pullovers next time.
Triceps - solid job here. Try moving the sets to 10-12.5-15-20-15 on the extensions for more work before the lying curls.
Biceps - I'm most proud of this part. My right arm made it all the way through! It was tough, but I did it. Move the first set to 8-pound weights.
Overall - another good effort, and under time too! Good progress is being made, and I'm not sore after a workout anymore!