4/16 Training (Saturday)

Begin Routine C Delts Exercise 1: DB Press - Set 1: 12 reps/35 lbs (warm); Set 2: 10 reps/45 bs (warm); Set 3: 8 reps/55 lbs; Set 4: 8 reps/65 lbs; Set 5: 6 reps/70 lbs; Set 6: 5 reps/70 lbs Exercise 2: Upright rows - Set 1: 12 reps/50 lbs (warm); Set 2: 10 reps/60 lbs (warm); Set 3: 10 reps/80 lbs; Set 4: 10 reps/90 lbs; Set 5: 7 reps/100 lbs Exercise 3: Rear incline DB raise - Set 1: 12 reps/25 lbs (warm); Set 2: 10 reps/30 lbs; Set 3: 8 reps/35 lbs; Set 4: 8 reps/35 lbs Triceps Exercise 1: Tri-extension w/EZ bar - Set 1: 12 reps/40 lbs (warm); Set 2: 10 reps/60 lbs (warm); Set 3: 9 eps/80 lbs; Set 4: 9 reps/80 lbs; Set 5: 7 reps/80 lbs Exercise 2: DB Kickback - 10 reps/15 lbs (warm); Set 2: 10 reps/20 lbs; Set 3: 10 reps/25 lbs; Set 4: 9 reps/30 lbs Exercise 3: 1 Arm rope pressdowns - 12 reps/20 lbs; Set 2: 12 reps/30 lbs Abs Cable pulldowns - 20 reps/80 lbs; Set 2: 20 reps/90 lbs; Set 3: 20 reps/100 lbs Cardio Stationary bike (Interval training) - 25 minute (132 avg. HR/152 max HR)