A great workout today! Lowered the number of reps slightly and was able to increase the weights
- according to BFFM (and several other sources) this is a far better way to workout than less weight, more reps - quality not quantity.
5 minutes warm up
Superset #1
One-Arm rows 2 x 8 x 8kg (17.6lb) 1 x 8 x 10kg (22lbs)
Bench Press* 1 x 8 x 22.5kg (50lbs) 2 x 8 x 15kg (33lbs)
Superset #2
Shoulder press 2 x 8 x 15kg (33lbs) 1 x 8 x 22.5kg (50lbs)
Dumbbell calf raises 3 x 10 x 10kg (22lbs)
Superset #3
Dumbbell curls 1 x 8 x 8kg (17.6lb) 2 x 8 x 6kg (13.2lb)
Overhead triceps extensions 3 x 8 x 8kg (17.6lb)
Superset #4
Dumbbell squats 3 x 10 x 10kg (22lbs)
Stiff-legged deadlifts 1 x 10 x 10kg (22lbs) 2 x 10 x 8kg (17.6lb)
15 minutes treadmill - fast walking (4mph) on steep incline
Am adding some cardio to my weight days to facilitate fat burning.
* Decided to try the bench press today instead of doing press ups - same with the shoulder press.