Friday Workout

[Guest guest]

Good morning!!

I wanted a really tough upper body this morning so I went with Gym Style Timesaver, both workouts. As soon as I finished that I downed a protein shake and headed out the door and walked the dogs. I burned 200 calories and went close to 2 miles. I thought that was cool because I didn't think I'd burn anything near that in 30 minutes.

So here's how the weight work went:

CHEST:

warm up

Pushups 16,12,8,4 (all on my toes )

Bench press 2 sets 20 DB

Flys 2 sets 20 DB

Incline bench press 1 set 20 DB

Incline fly 1 set 20 DB

Close grip BB press 1 set 35

TRICEPS:

Dips

Lying extensions 1 set 8 DB

Seated overhead extensions 1 set 20 DB

Cross body extensions 1 set 10 DB

Bonus burn: cross body extensions (band) I used 5 DB

Kickbacks 1 set 8 DB

Kickbacks (band) no band I used 5 DB

No cool down. I went straight to back, shoulders and biceps, skipping the warm up

BACK:

DB Rows reverse grip 2 sets 20

DB one arm rows 1 set 25

Band T-back squeeze- I did rear delts w/ 3 DB

BB pullovers 1 set 30

Modified back extensions - skipped

Prone back side rotations- skipped

SHOULDERS:

DB overhead press 2 sets 12

Lateral raise 1 set 8

Band lateral raise - I used 3 db

Band front raise - I used 3 db

Rear flys 1 set 8

Band rear delt raises- I used 5 DB

BICEPS:

BB curls 1 set 35

DB curls partial reps 2 sets 8

Concentration curls 1 set 12

Wrist turn lower down 1 set 12

DB hammer curls 1 set 12

DB wrist curls 10

Now that was a workout!!!!!

~