Got up on time this AM (0610). Started UBWO ~ 0630, finished ~ 0730. Took 14' min. longer than suppose to, but did two exercises that are 1 arm at a time, and was very focused on form.

Here is the UBWO I plan to use for the 1st 4 weeks. When weight is added, I will make a note of it. All reps are completed unless otherwise noted.

CHEST:
DB Bench Press: 8#
10#
15#
15#
20#
DB Flyes 10#

Shoulders:
Seated DB Press: 5#
8#
10#
10#
10#
Side Raises: 5#

Back:
1 Arm DB Rowes: 8#
10#
10#
10# (will up to 15#)
15#
DB Pullover: 10# (will up to 15#)


Triceps:
DB Exten. Kickback: 3#
5#
5#
8#
5#
Bench Dips: -

Biceps:
Incline DB Curls: 5#
8#
10#
10# (will up this to 15#)
15#
Hammer Curls: 8# (will up this to 10#)


The workout felt really good! Made a couple of notes, as I found myself a touch low on two exercises. Also, need to work on form for "Bench Dips" as my wrists felt like they had as much of a workout as my triceps-ow!