C-4-Delts and Biceps (2)

FINAL workout of 2011.

I've since taken 4 days off since then which would be the longest stretch of rest I've taken since I vacationed in OBX.

Time to get it going tomorrow!

Previous Workout:

Duration: 47:50
Calories: 417
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 29%

Tonight's Workout...

Duration: 54:35
Calories: 434
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 144 bpm (76% MHR)
Fat Percentage of Calories: 32%

Dumbbell Press
3 Warms
80 lbs. x 8 reps.
75 lbs. x 8 reps.
70 lbs. x 8 reps.

1-Arm Cable Lateral
2 warms
30 lbs. x 10 Reps.
40 lbs. x 10 Reps.

Rear Delt Flye-SUPERSET-Upright Row
1 warms
15 lbs. x 10 Reps./70 lbs. x 12 Reps.
15 lbs. x 10 Reps./80 lbs. x 12 Reps.

Hammer Curl
2 Warms
65 lbs. x 6 Reps.
70 lbs. x 6 Reps.
75 lbs. x 6 Reps.

Close Curl
1 Warm
65 lbs. x 10 Reps.
75 lbs. x 10 Reps.
85 lbs. x 10 Reps.

1-Arm Cable Curl
30 lbs. x 12 Reps.
40 lbs. x 12 Reps.

Steady State Cardio...30 Minutes on Treadmill