Upper body Tuesday 

Finally getting to work those arm and back muscles!


4x each:
Bent over row 40 lbs. 10 reps

Plate raise. 10 lbs. 15reps
10lb dumbbell  10 reps each

Biceps curl +Shoulder press
Hammer curl. 10lb db.10 rep

Overhead Tricep ext. 15 lb. 12 reps
1 arm row. 15 lbs. 12 reps ea

Db front raise. 7.5 lb. 10 reps
High row machine 35 lbs. 12 reps
25 minutes on elliptical

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Wednesday Upper Body

4x of each :

1 arm row. 20 lb kettle bell . 10 reps

Biceps curl to sh press 10 lb Dumbbells . 12 reps
Plate raise. 10 lbs. 15 reps

Bent over row. 30 lb bar. 12 reps
Hammer curl. 10 lbs Dumbbells. 12 reps

Lateral raise. 5lb plates. 12 reps
Back extension + row. 25 lbs. 10reps
17 minutes on the stair master- incorporated some squats, kickbacks and leg lifts during this cardio


Look at my little baby biceps coming thru to say hello !! 

Upper Body Wednesday

Warm up 3xLat pull down. 60 lbs. 12 reps
4x

Cable machine. Bar pull down. 22.5lb 10reps

Cable machine.One arm row. 15 lb db. 12 reps


Cable overhead Tricep.7.5lb 12 rep each arm

Hammer curl. 10 lbs 12 reps
Cable machine. 1 arm pull down. 9 lbs. 10 reps

Biceps curl. 10 lbs. 11 reps
Shoulder press. 10 lb db. 12 reps

Tricep overhead. 15lb. 10reps
Lateral to front raise. 5 lb db. 12 reps

Bent over row. 10 lb db. 12 reps
2x

Tricep kickback. 7.5lb db. 10 reps

25 minutes on the elliptical