It has been awhile since I lifted upper body. This workout felt like a 100 meter dash repeated over and over again with each exercise. I was exhausted, but felt great when leaving the gym.

Format: Weight X Repetitions

Dumbbell Shoulder Press

35×12

45×10

45×10

Good Mornings

95×6

25×12

25×12

Standing Barbell Press

95×10

135×10

135×10

Overhead Pull downs

150×12

170×12

190×10

Machine Rows (Superset with Single Arm Pull downs)

130×10

130×10

130×10

Single Arm Pull downs

70×10

70×10

70×10

Side Shoulder Dumbbell Lifts

12×15

12×12

12×12

Dumbbell Kettle-style Lifts

20×6

Back Extension (Superset with Plate Rotations)

45×10

45×10

45×10

Plate Rotations

25×3

25×3

25×3

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