OMG! That was one tough workout!


Chest Press
1x15x15kg
1x12x15kg
1x8x22.5kg

Pec Flys
1x15x10kg
1x12x15kg
1x8x15kg

Shoulder Press
1x15x7.5kg
1x12x7.5kg
1x8x7.5kg

Front Raise
1x15x2kg
1x12x2kg
1x8x2kg

One-Arm Dumbbell Row
1x15x4kg
1x12x4kg
1 x 8 x 8kg

Lat Pulldown
1x15x15kg
1x12x15kg
1x8x20kg

Dumbbell Extension
1x15x4kg
1x12x4kg
1x8x4kg

Bench Dips
1 x 8

Lying Dumbbell Extensions
1x12x4kg
1x8x4kg

Dumbbell Curls
1x15x4kg
1x12x4kg
1x8x4kg

Hammer Curls
1x15x4kg
1x12x4kg
1x8x4kg


2kg (4.4lbs)
4kg (8.8lbs)
6kg (13.2lb)
8kg (17.6lb)
10kg (22lbs)
15kg (33lbs)
20kg (44lbs)
22.5kg (50lbs)



As I've been used to doing a full body workout each lifting session with BSBW, this is the first time that I have experienced a full UBWO, and it was tough!

Discovered that my shoulders are quite weak - hence the low weights - could only manage 2kg for the front raises

Also, unfortunately, the 6kg dumbbells were being used by someone else, so I had to drop down to the 4kgs - and to be honest, by the time I got to my tri- and biceps, I couldn't have managed anything heavier!

Tried to do some tricep dips today - managed 8 before I lost my form completely - think though that that's mainly down to weak wrists, but I'm sure if I keep at it, I'll be able to do the full 1x15/1x12/1x8 sets required

The whole workout took about 75 minutes to get through - need to cut that down considerably. However, once I know my 'routine' I should be able to get through it much faster - today I was held up by having to keep referring to the book, adjust equipment and 'the boys' who wanted to know all about my new programme and what I was doing.