I did it.
I made if through my first upper body workout.
I kind of feel like I had two workouts in a row. Yesterday, I bought a "simple" weight bench, and it took me 3 hours to put it together! By the end my back, arms, and calves all ached.
The workout took much too long. 71 minutes. I think half that time was spent getting on and off the bench. It is too high for my short legs! The other half the time was spent looking in the book at how to do the exercises I had planned. I had basic knowlege of using weights, but didn't know what anything was called.
I need to find some alternative back exercises. The bench is way too high for me to do anything in the book, and I have only free weight equipment.
I planned my first workout conservatively, but it ended up being pretty well on target. My shoulders are so weak, from doing the walk away the pounds tape, I know that 10 - 15 time of raising my arms above my head is difficult, even without extra weight. I am excited to see that change.
chest- dumbbell bench press (incline dumbbell press)
12 rep, 0 lbs -4-
10 rep, 0 lbs -5-
8 rep, 2 lbs -6-
6 rep, 3 lbs -7-
12 rep, 5 lbs -8-
12 rep, 5 lbs -8-
shoulders- seated dumbbell rows (side raises)
8 rep, 0 lbs -6-
10 rep, 0 lbs -7-
6 rep, 0 lbs -6-
8 rep, 0 lbs -7-
12 rep, 2 lbs -9-
12 rep, 2 lbs -10-
back- one arm dumbbell rows (dumbbell pullovers)
12 rep, 0 lbs -5-
10 rep, 0 lbs -5-
8 rep, 2 lbs -7-
6 rep, 2 lbs -7-
12 rep, 5 lbs -9-
6 rep, 3 lbs -9-
triceps- dumbbell extensions (lying dumbbell extensions)
11 rep, 0 lbs -5-
10 rep, 2 lbs -7-
8 rep, 2 lbs -7-
6 rep, 3 lbs -9-
12 rep, 3 lbs -9-
12 rep, 5 lbs -9-
biceps- seated dumbbell curls (hammer curls)
12 rep, 2 lbs -5-
10 rep, 2 lbs -5-
8 rep, 5 lbs -7-
6 rep, 5 lbs -8-
12 rep, 5 lbs -9-
12 rep, 5 lbs -10-
Last edited by JeanetteJ : Sat, Jan-03-04 at 23:41.
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