UBWO.

by Janetha on May 20, 2009

in meals

did a take-it-easy upper body workout today. this is how it went down in the hood..

5 min warmup on treadmill.

chest

dumbbell chest press:

  • 12 reps w/ 15# dumbbells
  • 20 bench tuck crunches
  • 10 reps w/ 17.5# dumbbels
  • 20 bench tuck crunches
  • 8 reps w/ 20# dumbbells
  • 20 bench tuck crunches
  • 6 reps w/ 22.5# dumbbells
  • 20 bench tuck crunches
  • 12 reps @ w/ 17.5# dumbbells
  • no rest

dumbbell flyes:

  • 12 reps w/ 8# dumbbells

back

single arm dumbbell rows:

  • 12 reps w/ 15#
  • 15 reverse crunches
  • 10 reps w/ 17.5#
  • 15 reverse crunches
  • 8 reps w/ 20#
  • 15 reverse crunches
  • 6 reps w/ 22.5#
  • 15 reverse crunches
  • 12 reps w/ 17.5#
  • no rest

bent over barbell row:

  • 12 reps w/ 30#

triceps

overhead cable extension:

  • 12 reps @ 30#
  • 25 ball crunches
  • 10 reps @ 35#
  • 25 ball crunches
  • 8 reps @ 40#
  • 25 ball crunches
  • 6 reps @ 45#
  • 25 ball crunches
  • 12 reps @ 35#
  • no rest

cable pulldowns:

  • 12 reps @ 25#

biceps

cable curls:

  • 12 reps @ 25#
  • 30 second plank
  • 10 reps @ 30#
  • 30 second plank
  • 8 reps @  35#
  • 30 second plank
  • 6 reps @ 40#
  • 30 second plank
  • 12 reps @ 30#
  • no rest

21’s:

  • one set with 10# dumbbells

shoulders

dumbbell upright rows

  • 12 reps @ 15#
  • standing side crunches w/ 25# plate, 10 each side
  • 10 reps @ 20#
  • standing side crunches w/ 25# plate, 10 each side
  • 8 reps @ 24#
  • standing side crunches w/ 25# plate, 10 each side
  • 6 reps @ 30#
  • standing side crunches w/ 25# plate, 10 each side
  • 12 reps @ 20#
  • no rest

dumbbell lateral raises:

  • 12 reps w/ 5# dumbbells

the end. my arms were jelloish afterward :) i am really surprised how hard it was for me to do weights because i wasnt able to breathe properly with my throat hurting. i never noticed how important breathing (when to inhale/exhale & how deep) when lifting. oh well, still a good work out!

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Danica May 21, 2009 at 10:27 am

Rockin’ workout – you are definitely back in your groove – WTG!

Erin May 21, 2009 at 11:30 am

That is working out like woah.

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