| Date: | Upper Body Workout | Actual Start Time: | 12:45 | ||||||
| 8/19/2002 | Actual End Time: | 1:30 | |||||||
| 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 | 12 | 30 | 0 | 9 |
| Dumbbell Flyes | 12 | 15 | 2 | 10 | 12 | 15 | 2 | 9 | |
| 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 | 8 | 2 | 10 | 12 | 8 | 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 | 40 | 2 | 10 | 12 | 35 | 2 | 9 | |
| Triceps | Dumbbell Extensions | 12 | 10 | 1 | 5 | 12 | 10 | 1 | 5 |
| Dumbbell Extensions | 10 | 12.5 | 1 | 6 | 10 | 12.5 | 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 | 8 | |
| 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 | 8 | 1 | 5 | 12 | 8 | 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 - way to progress past last time! You're doing great! Make sure on the flyes that you're doing the motion right.
Shoulders - try 5-8-10-12-10-8 for your sets next time. Good job!
Back - check to make sure you're doing the pullovers correctly.
Triceps - move to 8s on the lying triceps extensions - those were too easy this time.
Biceps - I didn't realize what a difference that first set would make! Getting the 20s and the second set of 15s was really tough on the right arm. Keep working at this level until it feels comfortable to move on.
Overall - progress is definitely being made, even after only four workouts! I've improved in practically every area, and I was able to complete this workout under time, too. Keep at it!