B-4-Delts and Biceps (4)

Today's workout

...and I'm all caught up.

I did low intensity cardio AFTER my workout today (1 of 3) I did high intensity cardio hours later. (1 of 3)

Final workout for this cycle. Went as heavy as I ever been lately with the side raises. A little body english towards the end but no swinging.

great workout.

Previous 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%


Tonight's Workout...


Duration: 56:10
Calories: 345
Average Heart Rate: 110 bpm (59% MHR)
Maximum Heart Rate: 135 bpm (72% MHR)
Fat Percentage of Calories: 39%

Side Lateral Raise
2 Warms
40 lbs. x 8 reps.
45 lbs. x 8 reps.
50 lbs. x 8 reps.

Seated Dumbbell Press
2 Warms
65 lbs. x 10 Reps.
65 lbs. x 10 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.