A-4-Delts and Biceps (1)

Workout from two days ago...

I did low intensity cardio (2 of 3) AFTER my workout on early Tuesday morning.

I was worried about my energy levels and strength lifting so early but I made it ok. Numbers from the last time I did this workout remain about the same for the most part, however, I did barbell front raises with an olympic bar by itself. The selection of barbells at the gym I've been working out at these days is limited.

Awesome pumps during this workout. Especially doing the side lateral up,downs.

Previous 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%

Tonight's Workout...

Duration: 57:35
Calories: 603
Average Heart Rate: 133 bpm (70% MHR)
Maximum Heart Rate: 155 bpm (82% MHR)
Fat Percentage of Calories: 21%

High Incline Dumbbell Press
3 Warms
85 lbs. x 8 reps.
90 lbs. x 8 reps.
95 lbs. x 7 reps.

Barbell Front Raise
1 Warm
45 lbs. x 10 Reps.
45 lbs. x 10 Reps.
45 lbs. x 10 Reps.

Side Lateral Raise-Up/Down
15 lbs. x 5 lbs.
25 lbs. x 5 lbs.
35 lbs. x failure
45 lbs. x failure...and back

Dumbbell Shrugs
1 Warm
80 lbs. x 12 Reps.
85 lbs. x 12 Reps.
90 lbs. x 12 Reps.

Incline Dumbbell Curl
1 Warm
35 lbs. x 6 Reps.
40 lbs. x 6 Reps.
45 lbs. x 6 Reps.

Rope Curl-SUPERSET-Concentration Curl
90 lbs. x 10 Reps./25 lbs. x 10 Reps.
90 lbs. x 10 Reps./25 lbs. x 10 Reps.
90 lbs. x 10 Reps./25 lbs. x 10 Reps.