C-4-Delts and Biceps (4)

Today's workout

In the evening, I did interval cardio (3 of 3) I've now completed my cardio requirements before Friday. I lifted weights in the morning.

Led off heavier with the overhead dumbbell presses and now know where my threshold is for failure with this lift.

Numbers remain the same for the rest of the workout.

Onto the 2nd wave of "A" Workouts!

Previous 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%

Tonight's Workout...

Duration: 45:00
Calories: 394
Average Heart Rate: 123 bpm (65% MHR)
Maximum Heart Rate: 139 bpm (74% MHR)
Fat Percentage of Calories: 29%

Seated Overhead Dumbbell Press
2 Warms
60 lbs. x 8 reps.
65 lbs. x 8 reps.
70 lbs. x 6 reps.

1-Arm Cable Side Lateral Raise
2 Warms
35 lbs. x 10 Reps.
35 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./30 lbs. x 12 reps.
25 lbs. x 12 reps./30 lbs. x 12 reps.

Hammer Curl
1 Warm
65 lbs. x 6 reps.
65 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.
75 lbs. x 10 Reps.

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