On Friday I ended training solo again. I had some extra time in the afternoon, so I drove out to the north location of Lifetime Fitness so that I could get in the hot tub and get a little sun out by the pool after my workout. My back was extremely sore from top to bottom, but I still had an excellent shoulder and arm workout. My strength was really good on everything!
Shoulders:
Seated DB Press 8 sets 15, 12, 10, 10, 10, 8, 8, 6
DB Lateral Raise 5 sets 10, 10, 10, 8, 6
Rear Delt Machine fly 5 sets 12, 12, 12, 10,9
Arms:
Pressdowns 4 sets 15, 12, 8, 6
Rope Pressdowns 2 sets 10-12 reps
Skull Crushers 4 sets 12, 10, 8, 8
Standing DB Curls 6 sets 12, 10, 8, 8, 9, 8
Hammer Curls 4 sets 10-12 reps
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