Upper Body

Chest Press (chest) 1 x 12 ~ 25lbs
1 x 10 ~ 37.5lbs
1 x 8 ~ 50lbs
1 x 6 ~ 62.5lbs

One minute between each set

Flys (to finish chest set) 1 x 12 ~ 45
1 x 12 ~ 45

This set was a 9, need to increase on the chest press sets.

seated rows (Lats) 1 x 12 ~ 87.5, 1 x 10 ~ 100, 1 x 8 ~ 112.5, 1 x 6 ~ 125
lat pulldowns 1 x 12 ~ 87.5, 1 x 12 ~ 87.5

This was a 10!

Shoulders-

- Shoulder press 1 x 12 ~ 25, 1 x 10 ~ 37.5, 1 x 8 ~ 50, 1 x 6 ~ 62.5
- Lateral raise 1 x 12 ~ 50, 1 x 12 ~ 50

10

Biceps

- Arm Curl 1 x 12 ~ 37.5, 1 x 10 ~ 50, 1 x 8 ~ 57, 1 x 6 62.5

- Preacher Curl 1 x 12 ~ 40, 1 x 12 ~ 40

this was a ten!


Triceps

- Arm ext 1 x 12 ~ 40, 1 x 10 ~ 50, 1 x 8 ~ 70, 1 x 6 ~ 80, 1 x 12 ~ 60, 1 x 12 ~ 60

Still not quite a ten, but close. Next time inc first two sets by 10lbs

Back

-one are row 1 x 12 ~ 20, 1 x 10 ~ 25, 1 x 8 ~ 30, 1 x 6 ~ 35
-back extensions 1 x 12 ~120, 1 x 12 ~ 120

Going to start the one arm rows at 30 and step up by 5 lbs

then did 25 mins cardio HIIT on Elliptic trainer, that was a 10 as well.