Arms, Abs and Back & Shoulders

Feeling a bit tired right now, hate that women have to deal with a monthly visitor, crazy how much it zaps my energy.  I had to lift a bit lighter to get all my reps in, but at least I'm pushing through and not taking any breaks :)

Workout Log Details

1

 

Wide-Grip Standing Barbell Curl

View Guide

9.2

• Muscle Targeted: Biceps
• Equipment Type: Barbell

EXERCISE DETAILS:

SET 01

REPS: 20 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 20 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 20 Lbs. x 15

edit

total weight: 900 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

2

 

Rope Tricep Extensions

N/A

• Muscle Targeted: Triceps
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 25 Lbs. x 15

edit

total weight: 1,125 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

3

 

Close-Grip Standing Barbell Curl

View Guide

9.0

• Muscle Targeted: Biceps
• Equipment Type: Barbell

EXERCISE DETAILS:

SET 01

REPS: 20 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 20 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 20 Lbs. x 15

edit

total weight: 900 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

4

 

Straight Bar Tricep Extensions

N/A

• Muscle Targeted: Triceps
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 25 Lbs. x 15

edit

total weight: 1,125 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

5

 

E-Z Bar Wide Grip Preacher Curl

N/A

• Muscle Targeted: Biceps
• Equipment Type: E-Z Curl Bar

EXERCISE DETAILS:

SET 01

REPS: 30 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 30 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 30 Lbs. x 15

edit

total weight: 1,350 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

6

 

One Arm Tricep Extension

N/A

• Muscle Targeted: Triceps
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 10 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 10 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 10 Lbs. x 15

edit

total weight: 450 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

7

 

E-Z Bar Close Grip Preacher Curl

N/A

• Muscle Targeted: Biceps
• Equipment Type: E-Z Curl Bar

EXERCISE DETAILS:

SET 01

REPS: 30 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 30 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 30 Lbs. x 15

edit

total weight: 1,350 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

8

 

Angle Bar Tricep Extension

N/A

• Muscle Targeted: Triceps
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 30 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 30 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 30 Lbs. x 15

edit

total weight: 1,350 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

9

 

One Arm Cable Hammer Curls

N/A

• Muscle Targeted: Biceps
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 7 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 7 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 7 Lbs. x 15

edit

total weight: 315 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

10

 

Cable Rope Overhead Triceps Extension

View Guide

8.9

• Muscle Targeted: Triceps
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 25 Lbs. x 15

edit

total weight: 1,125 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

11

 

Standing Biceps Cable Curl

View Guide

8.2

• Muscle Targeted: Biceps
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 10 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 02

REPS: 10 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 03

REPS: 10 Lbs. x 12

edit

total weight: 360 Lbs.

total reps: 36

PROGRESS:

*Based On Estimated 1 Rep Max History

ESTIMATED 1 REP MAX

14 Lbs. Aug 14, 2013

Rest Between Exercises 0 min 45 sec

12

 

Bench Dips

View Guide

8.7

• Muscle Targeted: Triceps
• Equipment Type: Body Only

EXERCISE DETAILS:

SET 01

REPS: 17

Rest Between Sets 0 min 15 sec

SET 02

REPS: 17

Rest Between Sets 0 min 15 sec

SET 03

REPS: 20

edit

total weight: 0 Lbs.

total reps: 54

Rest Between Exercises 0 min 45 sec

13

 

Bicep Hold

N/A

• Muscle Targeted: Biceps
• Equipment Type: Other

EXERCISE DETAILS:

SET 01

REPS: 3

edit

total weight: 0 Lbs.

total reps: 3

Workout Details

1

 

Seated Barbell Military Press

View Guide

9.4

• Muscle Targeted: Shoulders
• Equipment Type: Barbell

EXERCISE DETAILS:

SET 01

REPS: 55 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 02

REPS: 55 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 03

REPS: 55 Lbs. x 12

edit

total weight: 1,980 Lbs.

total reps: 36

PROGRESS:

*Based On Estimated 1 Rep Max History

ESTIMATED 1 REP MAX

79 Lbs. Aug 15, 2013

Rest Between Exercises 0 min 45 sec

2

 

One-Arm Dumbbell Row

View Guide

8.7

• Muscle Targeted: Middle Back
• Equipment Type: Dumbbell

EXERCISE DETAILS:

SET 01

REPS: 30 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 35 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 03

REPS: 35 Lbs. x 12

edit

total weight: 1,290 Lbs.

total reps: 39

PROGRESS:

*Based On Estimated 1 Rep Max History

ESTIMATED 1 REP MAX

50 Lbs. Aug 15, 2013

Rest Between Exercises 0 min 45 sec

3

 

Front Two-Dumbbell Raise

View Guide

9.3

• Muscle Targeted: Shoulders
• Equipment Type: Dumbbell

EXERCISE DETAILS:

SET 01

REPS: 10 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 10 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 10 Lbs. x 15

edit

total weight: 450 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

4

 

Wide Grip Lat Pull

N/A

• Muscle Targeted: Lats
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 45 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 45 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 45 Lbs. x 15

edit

total weight: 2,025 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

5

 

Upright Barbell Row

View Guide

9.0

• Muscle Targeted: Shoulders
• Equipment Type: Barbell

EXERCISE DETAILS:

SET 01

REPS: 20 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 20 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 20 Lbs. x 15

edit

total weight: 900 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

6

 

Seated Cable Rows

View Guide

8.7

• Muscle Targeted: Middle Back
• Equipment Type: Cable

EXERCISE DETAILS:

SET 01

REPS: 60 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 02

REPS: 60 Lbs. x 12

Rest Between Sets 0 min 15 sec

SET 03

REPS: 60 Lbs. x 12

edit

total weight: 2,160 Lbs.

total reps: 36

PROGRESS:

*Based On Estimated 1 Rep Max History

ESTIMATED 1 REP MAX

86 Lbs. Aug 15, 2013

Rest Between Exercises 0 min 45 sec

7

 

Lateral Machine Raise

N/A

• Muscle Targeted: Shoulders
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 45 sec

SET 02

REPS: 10 Lbs. x 15

Rest Between Sets 0 min 45 sec

SET 03

REPS: 15 Lbs. x 15

edit

total weight: 750 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

8

 

Bent Over Barbell Row

View Guide

8.8

• Muscle Targeted: Middle Back
• Equipment Type: Barbell

EXERCISE DETAILS:

SET 01

REPS: 40 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 40 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 40 Lbs. x 15

edit

total weight: 1,800 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

9

 

Dumbbell Shrug

View Guide

8.7

• Muscle Targeted: Traps
• Equipment Type: Dumbbell

EXERCISE DETAILS:

SET 01

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 25 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 25 Lbs. x 15

edit

total weight: 1,125 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

10

 

Leverage Lat Pull Down

N/A

• Muscle Targeted: Lats
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 90 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 90 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 90 Lbs. x 15

edit

total weight: 4,050 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

11

 

Inverted Row

View Guide

9.2

• Muscle Targeted: Middle Back
• Equipment Type: Barbell

EXERCISE DETAILS:

SET 01

REPS: 0 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 0 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 03

REPS: 0 Lbs. x 15

edit

total weight: 0 Lbs.

total reps: 45

PROGRESS:

Rest Between Exercises 0 min 45 sec

12

 

Shoulder 3x50's

N/A

• Muscle Targeted: Shoulders
• Equipment Type: Dumbbell

EXERCISE DETAILS:

SET 01

REPS: 6 Lbs. x 50

Rest Between Sets 0 min 15 sec

SET 02

REPS: 6 Lbs. x 50

Rest Between Sets 0 min 15 sec

SET 03

REPS: 6 Lbs. x 50

edit

total weight: 900 Lbs.

total reps: 150

PROGRESS:

Rest Between Exercises 0 min 45 sec

13

 

Standing Palms-In Dumbbell Press

View Guide

9.1

• Muscle Targeted: Shoulders
• Equipment Type: Dumbbell

EXERCISE DETAILS:

SET 01

REPS: 10 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 15 Lbs. x 13

Rest Between Sets 0 min 15 sec

SET 03

REPS: 15 Lbs. x 13

edit

total weight: 540 Lbs.

total reps: 41

PROGRESS:

Rest Between Exercises 0 min 45 sec

14

 

Lateral Machine Raise

N/A

• Muscle Targeted: Shoulders
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 0 Lbs. x 0

Rest Between Sets 0 min 45 sec

SET 02

REPS: 0 Lbs. x 0

Rest Between Sets 0 min 45 sec

SET 03

REPS: 0 Lbs. x 0

edit

total weight: 0 Lbs.

total reps: 0

PROGRESS:

Rest Between Exercises 0 min 45 sec

15

 

Leverage High Row

View Guide

7.9

• Muscle Targeted: Middle Back
• Equipment Type: Machine

EXERCISE DETAILS:

SET 01

REPS: 90 Lbs. x 15

Rest Between Sets 0 min 15 sec

SET 02

REPS: 90 Lbs. x 13

Rest Between Sets 0 min 15 sec

SET 03

REPS: 90 Lbs. x 13

edit

total weight: 3,690 Lbs.

total reps: 41

PROGRESS:

Rest Between Exercises 0 min 45 sec

16

 

Air Bike

View Guide

8.9

• Muscle Targeted: Abdominals
• Equipment Type: Body Only

EXERCISE DETAILS:

SET 01

REPS: 50

edit

total weight: 0 Lbs.

total reps: 50

Rest Between Exercises 0 min 45 sec

17

 

Weighted Pulse Ups

N/A

• Muscle Targeted: Abdominals
• Equipment Type: Medicine Ball

EXERCISE DETAILS:

SET 01

REPS: 6 Lbs. x 25

edit

total weight: 150 Lbs.

total reps: 25

PROGRESS:

Rest Between Exercises 0 min 45 sec

18

 

Oblique Crunches - On The Floor

View Guide

7.9

• Muscle Targeted: Abdominals
• Equipment Type: Body Only

EXERCISE DETAILS:

SET 01

REPS: 50

edit

total weight: 0 Lbs.

total reps: 50

Rest Between Exercises 0 min 45 sec

19

 

Crunches

View Guide

8.4

• Muscle Targeted: Abdominals
• Equipment Type: Body Only

EXERCISE DETAILS:

SET 01

REPS: 25

edit

total weight: 0 Lbs.

total reps: 25

Rest Between Exercises 0 min 45 sec

20

 

Leg Lifts

N/A

• Muscle Targeted: Abdominals
• Equipment Type: Exercise Ball

EXERCISE DETAILS:

SET 01

REPS: 0 Lbs. x 25

edit

total weight: 0 Lbs.

total reps: 25

PROGRESS:

Rest Between Exercises 0 min 45 sec

21

 

Wide Leg Sit Ups

N/A

• Muscle Targeted: Abdominals
• Equipment Type: Medicine Ball

EXERCISE DETAILS:

SET 01

REPS: 0 Lbs. x 26

edit

total weight: 0 Lbs.

total reps: 26

PROGRESS:

Rest Between Exercises 0 min 45 sec

22

 

Side Bridge

View Guide

8.1

• Muscle Targeted: Abdominals
• Equipment Type: Body Only

EXERCISE DETAILS:

SET 01

REPS: 50

edit

total weight: 0 Lbs.

total reps: 50

Rest Between Exercises 0 min 45 sec

23

 

Dreya Roll

N/A

• Muscle Targeted: Abdominals
• Equipment Type: Body Only

EXERCISE DETAILS:

SET 01

REPS: 10

edit

total weight: 0 Lbs.

total reps: 10