Week 3, Day 1: Work out

Cardio:  I did 20 minutes on the incumbent bike, the P6 Interval, level 1.  Was dripping sweat; so surprised I made it!

Weights:

Overhead Press:

  • 12 reps @ 15 lbs
  • 10 reps @ 30 lbs
  • 8 reps @ 40 lbs
  • 12 reps @ 15 lbs

Here’s the muscles I worked:

  1. Anterior Deltoid
  2. Middle Deltoid 
  3. Triceps

Pulldown

  • 12 reps @ 50 lbs
  • 10 reps @ 60 lbs
  • 8 reps @ 70 lbs
  • 6 reps @ 80 lbs
  • 12 reps @ 60 lbs

Here’s the muscles I worked:

  1. Latissimus dorsi
  2. Teres Major
  3. Biceps
  4. Lower trapezius
  5. Rhomboid

Vertical Chest Press

  • 12 reps @ 35 lbs
  • 10 reps @ 50 lbs
  • 6 reps @ 65 lbs
  • 12 reps @ 35 lbs

Muscles I worked:

  1. Pectoralis Major
  2. Anterior deltoids and triceps again
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