Today's workout on this rotation was Strong and Sweaty Ramped Up Upper, 51 minutes, 207 calories, heart rate 101 average, max 144 followed by Strong and Sweaty Bonus Abs, 13 minutes, 116 average heart rate, max 149, 61 calories. Total time 64 minutes, 268 calories.
Weights today were
1 arm row rt. 30# x 16 reps followed by 1 arm back fly rt. 10# 10 reps
1 arm row lt 30# x 16 followed by 1 arm back fly lt. 10# 10 reps
repeat
pullovers 35# x 10 reps; 35# x 10 reps
rear delt flys 10's x 10/10 reps; 10's x 10/10 reps
tband pulls 16/16 reps
chest flys 20's x 12 reps followed by push ups 12,10,8 reps chest flys 17.5's x 12 reps followed by push ups 4 sets of 1 half 1 count
close grip bench press 20's x 8 reps ; 20's x 12 reps
triceps dips 32/16 reps
triceps lying extension 12'sx 8; lying extensions 12's x 4 sets of 1 half 1 count; 12's x 8 reps
standing overhead triceps extensions 12's x 10 reps
triceps band kickback 8,7,7,8 reps
overhead presses 15's x 12 reps, front shoulder raise 15# x 12 reps, lateral raise 5's x 8,4partial, 8 reps
overhead presses 15's x 12 reps, front shoulder raise 15# x 12 reps, lateral raise 5's x 8,4partial, 4 reps
lateral band circles 32/32 reps
band kickbacks rear delts 32 reps
hammer curls 20's x 12 reps
sweeping curls 17.5's x 12 reps
isolation curls 12's
standing biceps curls 17.5's x 12 reps
crazy 8's with tubing 2 sets 24 reps each
