UBWO.

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!