C-4-Delts and Triceps (3)

This is one of my favorite shoulder workouts, by far. For the 3 times I've done it during the past few rotations, I always come away burning alot of calories and it's nothing short of intensity.

Today I worked up to 70 lbs. with the overhead presses by my third working set and hit the low end of the prescribed rep range and did the same for the final working set at 70 lbs. before two drops at 60 lbs. and 50 lbs. respectively. Feeling strong today.

Followed up with the upright rows and progressively went heavier with each working set while working up to 110 lbs., a personal best before dropping once at 50 lbs.

Taxed, I went 5 lbs. lighter on the rear delt flyes and with greater control, greater range of motion, more reps/volume. I'm feeling the PUMP!

To round out the workout, I worked up to 80 lbs. on the bar extension for all but 1 of my working sets, remained at 30 lbs. for my kickbacks, and capped things off at 40 lbs. for the 1-arm rope pressdown.



Duration: 58:50
Calories: 498
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 153 bpm (81% MHR)
Fat Percentage of Calories: 30%

Today's Workout...

Duration: 1:01:08
Calories: 565
Average Heart Rate: 124 bpm (66% MHR)
Maximum Heart Rate: 158 bpm (84% MHR)
Fat Percentage of Calories: 28%

Dumbbell Press
2 Warms
60 lbs. x 8 Reps.
65 lbs. x 8 Reps.
70 lbs. x 6 Reps.
70 lbs. x 6 Reps._DROP_60 lbs. x 3 Reps._DROP_50 lbs. x 3 Reps.

Upright Row
2 warm
90 lbs. x 10 Reps.
100 lbs. x 10 Reps.
110 lbs. x 8 Reps._DROP_50 lbs. x 10 Reps.

Rear Delt Flye
1 warm
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

Bar Extension
2 Warms
70 lbs. x 10 Reps.
80 lbs. x 8 Reps.
80 lbs. x 8 Reps.

Dumbbell Kickback
1 Warm
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.
30 lbs. x 12 Reps.

1 Arm Rope Pressdown
1 Warm
40 lbs. x 12 Reps._DROP_30 lbs. x 10 Reps.

Steady State Cardio on...

Stepmill for 30 minutes.