4/28 Training (Thursday)

Delts

Exercise 1: DB press - Set 1: 15 reps/35 lbs (warm); Set 2: 12 reps/35 lbs (warm); Set 3:
8 reps/50 lbs; Set 4: 8 reps/60 lbs; Set 5: 6 reps/70 lbs; Set 6: 6 reps/70 lbs

Exercise 2: Upright rows - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/70 lbs (warm); Set 3:
10 reps/90 lbs; Set 4: 8 reps/100 lbs; Set 5 (superset): 6/10 reps/110/50 lbs

Exercise 3: Seated rear DB raise - Set 1: 10 reps/25 lbs (warm); Set 2: 10 reps/30 lbs; Set 3: 10 reps/35 lbs; Set 4: 10 reps/40 lbs

Triceps

Exercise 1: Supine tri-extension w/EZ bar - Sets 1&2: 10 reps/50 lbs x2 (warm); Set 3: 10 reps/60 lbs; Set 4: 10 reps/60 lbs
(Right elbow felt sore again with this type of movement)

Exercise 2: DB kickback - Set 1: 12 reps/15 lbs (warm); Set 2: 10 reps/20 lbs; Set 3: 10 reps/25 lbs; Set 4: 8 reps/30 lbs

Exercise 3: 1 arm rope pressdown - Set 1: 12 reps/25 lbs (warm); Set 2: 10 reps/35 lbs

Abs

Hanging leg raise - Set 1: 15 reps; Set 2: 15 reps; Set 3: 15 reps

Cardio

Elliptical Interval training - 15 minutes (avg HR: 120 bpm/max HR: 143 bpm