A-4-Delts and Biceps (1)

Yesterday's Delts and Biceps workout...

Lifts/Sets of Note

Led off heavier than the last time I did these with the seated barbell press

155 lbs. for 8 Reps. for my final working set besting my previous personal best at 145 lbs. for 7 Reps.

Finally, for the barbell curl, I switched from using Olympic Bars to barbells off the rack as I've used olympic bars for the entire time I've done barbell curls in previous routines.

Previous Workout...

Duration: 54:19
Calories: 516
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 154 bpm (81% MHR)
Fat Percentage of Calories: 27%

Today's Workout...

Duration: 54:58
Calories: 493
Average Heart Rate: 122 bpm (65% MHR)
Maximum Heart Rate: 146 bpm (77% MHR)
Fat Percentage of Calories: 29%

Overhead Barbell Press
3 Warms
135 lbs. x 8 Reps
145 lbs. x 8 Reps.
155 lbs. x 8 Reps.

Seated Side Lateral Raise
1 warm
30 lbs. x 10 Reps.
30 lbs. x 10 Reps.
30 lbs. x 10 Reps.

Front Raise-SUPERSET-Seated Rear Delt Raise
1 warm
40 lbs. x 12 Reps./20 lbs. x 12 Reps.
50 lbs. x 12 Reps./20 lbs. x 12 Reps.

Used barbells here for the front raise.

Barbell Curl
2 Warms
100 lbs. x 6 Reps.
100 lbs. x 6 Reps
100 lbs. x 6 Reps.

Rope Curl
1 Warm
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.
100 lbs. x 10 Reps.

Concentration Curl
35 lbs. x 12 Reps.
35 lbs. x 12 Reps.

Steady State Cardio...

35 Minutes on the Stepmill.