C-4-Delts and Biceps (3)

Today's workout

Yesterday, on my day off from weight training, I did interval cardio. (2 of 3) Today, after my delts and biceps workout, I did interval cardio...for the last time this week. (3 of 3)

Excellent workout as I put up more weight with each and every exercise than the previous workout. Good energy and focus today.

Previous Workout:

Duration: 48:31
Calories: 379
Average Heart Rate: 118 bpm (62% MHR)
Maximum Heart Rate: 141 bpm (75% MHR)
Fat Percentage of Calories: 32%

Tonight's Workout...

Duration: 50:29
Calories: 455
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%

Seated Overhead Dumbbell Press
2 Warms
55 lbs. x 8 reps.
60 lbs. x 8 reps.
65 lbs. x 8 reps.

1-Arm Cable Side Lateral Raise
2 Warms
40 lbs. x 10 Reps.
40 lbs. x 10 Reps.

Front Raise (Plate)-SUPERSET-Upright Row (Dumbbells)
25 lbs. x 12 reps./30 lbs. x 12 reps.
25 lbs. x 12 reps./35 lbs. x 12 reps.
25 lbs. x 12 reps./35 lbs. x 12 reps.

Hammer Curl
1 Warm
50 lbs. x 6 reps.
60 lbs. x 6 reps.
65 lbs. x 6 reps.

Close Curl (Olympic Bar)
1 Warm
75 lbs. x 10 Reps.
75 lbs. x 10 Reps.
85 lbs. x 8 Reps.

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