5/4 Training (Wednesday)

Delts

Exercise 1: DB Press - Set 1: 12 reps/35 lbs (warm); Set 2: 12 reps/45 lbs (warm); Set 3: 10 reps/60 lbs; Set 4: 8 reps/65 lbs; Set 5: 5 reps/70 lbs; Set 6: 4 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: 7 reps/110 lbs

Exercise 3: rear incline-DB raise - Set 1: 12 reps/25 lbs (warm); Sets 2, 3&4: 9 rep/35 lbs x3

Triceps

Exercise 1: Tricep-extension w/EZ bar - Set 1: 12 reps/45 lbs (warm); Set 2: 12 reps/50 lbs; Set 3: 10 reps/55 lbs; Set 4: 10 reps/65 lbs; Set 5: 8 reps/70 lbs

Exercise 2: DB kick back: Set 1: 11 reps/15 lbs (warm); Set 2: 10 reps/20 lbs; Set 3: 10 reps/25 lbs; Set 4: 10 reps/25 lbs

Exercise 3: 1 arm pressdown - Set 1: 10 reps/20 lbs (warm); Set 2: 10 reps/30 lbs; Set 3: 8 reps/40 lbs

Cardio

Elliptical: 30 minutes (avg HR: 104 bpm/max HR: 148 bpm)