B-4-Delts and Biceps (3)

This past Monday's workout...aka...the Birthday workout...

I did low intensity cardio AFTER my workout today (1 of 3)

I went lighter with the side raises and led off lighter with the overhead dumbbell press to hit the higher end of the target rep ranges.

the remainder of the workout's numbers remains the same from previously.

Previous Workout:


Duration: 1:14:39
Calories: 661
Average Heart Rate: 125 bpm (66% MHR)
Maximum Heart Rate: 149 bpm (79% MHR)
Fat Percentage of Calories: 27%


Tonight's Workout...


Duration: 1:00:39
Calories: 330
Average Heart Rate: 104 bpm (55% MHR)
Maximum Heart Rate: 142 bpm (76% MHR)
Fat Percentage of Calories: 43%

Side Lateral Raise
2 Warms
30 lbs. x 8 reps.
35 lbs. x 8 reps.
35 lbs. x 8 reps.

Seated Dumbbell Press
2 Warms
65 lbs. x 10 Reps.
70 lbs. x 8 Reps._DROP_60 lbs. x 2 reps.

Rear Dumbbell Raise-SUPERSET-Barbell Shrug
30 lbs. x 12 reps./185 lbs. x 12 reps.
30 lbs. x 12 reps./185 lbs. x 12 reps.
30 lbs. x 12 reps./185 lbs. x 12 reps.

Barbell Curl
2 Warms
75 lbs. x 8 reps.
75 lbs. x 8 reps.
75 lbs. x 8 reps.

Seated Alternating Dumbbell Curl-SUPERSET-1-Arm Preacher Curl
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.
30 lbs. x 10 Reps./20 lbs. x 10 Reps.