Posted by: kurunner | December 7, 2009

Workout – 12.7

Cardio

Elliptical – 20 mins, Interval – Interval, 5 min cool-down

Strength Training

Incline Pec Flye – 15 lbs x 8 x 3

One Arm Row – 15 lbs x 18 x 3

Incline Bench Press with dumbbells – 15 lbs x 15 x 3

Bicep Curl – 15 lbs x 10 x 3

Overhead Extension – 10 lbs x 20, 10 lbs x 15 x 2

Arnold Press – 10 lbs x 7, 10 lbs x 8 x 2

Assisted Pull-up – 140 lbs x 10, 130 lbs x 8, 120 lbs x 4

Assisted Dip – 140 lbs x 8, 130 lbs x 6, 120 lbs x 4

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Responses

  1. I love Arnold presses! Mostly because I like to say “Ah-nold” presses. Yeah, I crack me up:)

    • My delts were BURNING! Definitely one of the best shoulder exercises ever.


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