Fitness Diary - 4th March 2020

I've been down sick with an upset stomach for a couple of days.
But feeling better today and heading to gym soon to do a Shoulder Workout.

Just making an entry to drop in a few Instagram Fitness guys who post clear workout instructions. I often include one or two new variations from Instagram into my workouts, so it may help you guys too.
All are worth a look now and then to keep workouts fresh and interesting.


4th March
83.3 kg / Seated cycle warm-up lvl 17, 125cal, 9min:10sec


Seated dumbbell shoulder press
25kg a side/ 5reps, 22.5kgs/ 8r, 20kgs/ 10r, 10r, 15kgs/ 15r

Leg Press High and wide
100kg/ 12r, 15r, 140kg/ 12r (20r calves), 12r

Quad Lean Backs Assisted with over-head cables
-20kg/ 10r, 8.5r, 15 pulses

Lunge steps: 34steps, 32s, 34s

Shoulder Super-Sets
Front cable raises & Single Dumbbell Front Raises
25kg (cable) &8kg (dumbbells) / 5.5:10r, 20kg/ 9:8r, 10:7.5r

Dumbbell Bench Lateral Raise & Seated Barbell front raise
5kgs (dumbbells) &10kg (barbell)/ 10:15r, 10:12r, 10:15r

Clean and Press & One arm Arnold's
25kg&7kgs/ 8:8s, 10:12s, 10:12r

Rear Delt Face Pulls & Rear Delt Incline Bench
35kg&4kgs/ 12:18r, 40kg/ 12:12r, 8:20r

One Arm Rear-Delt Fly
60kg/ 8s, 8v

Chest cable pulls, laid on bench
25kg/ 10r, 30kg/ 12r, 35kg/ 10r

Seated shoulder press machine
50kg/ 7r, 35kg/ 9r
  • Like
Reactions: arbcl91 and Bey Sey

Comments

There are no comments to display.

Blog entry information

Author
Shofixti
Read time
1 min read
Views
504
Last update

More entries in General

More entries from Shofixti

Share this entry