Incline chest press

12 reps - 15lb weights
10 reps - 20 lb weights
8 reps - 25 lb weights
6 reps - 30 lb weights OUCH! thoughts in my head "dear Lord, please don't let me drop this and squish my head"

12 reps - 25 lb weights
12 reps - 15 lb wegts and switched to FLYS here


BACK
I don't know what the machine I used is called. It's a plated machine. You stand up, lean over on this pad that rests on your chest and lift the bar. HMMMMM.....STEVE, any ideas what that is called?
Anyway....it was TOUGH!!!. I couldn't add much weight at all. The bar weighed something but I don't know how much. I'm guessing around 20 - 25 lbs

12 reps - ZERO extra weight
10 reps - ZERO extra weight
8 reps - 5 lbs added
6 - 5 lbs added

12 - ZERO weight
12 reps - 75 lbs or the cable rows. OUCH!!! My back was stinging after all that.


SHOULDER
Shoulder press using dumbells

12 reps - 10 lbs weights
10 reps - 12 lb weights
8 reps - 15 lb weights
6 reps - 20 lb weights again praying to not squish my head! OUCH!!!!!

12 reps - 12 lb weights
12 reps - 20 lb weights Switched to rows here. MY SHOULDERS were on FIRE!!!!!!!!!!!!!



BICEPS
One arm curls with dumbells

12 reps - 5 lb weights
10 reps - 10 lb weights
8 reps - 15 lb weights
6 reps - 15 lb weights

12reps - 12 lb. weights
12 reps - 12 lb weights Switched to hammer curls here


TRICEPS
Tricep extensions using dumbells

12 reps - 10 lb weight
10 reps - 15lb weight
8 reps - 20 lb weight
6 reps - 25lb weight almost didn't finish this one.

12 reps - 20 lb weight
12 reps - DIPS Dips hurt me. UG!!! But I like them because they work me.


Finished up with a 10 minute SPRINT challenge on the treadmill.
1 minute jog
1 minute run
1 minute jog
1 minute run
1 minute jog
1 minute run increasing speed each minute. Ending with 6.5 mph.



GREAT WORKOUT!!!! Stayed focused and it felt GREAT!!!!!!