This is similar to my other work out, workout 1. Except I cut out the push ups and pull ups and added Russian Dead Lifts. I forget to do pull ups at the beginning and I really think it’s ineffective if you do it at the end.
I started with 30 mins of intense level 10 cardio
She has a perfect back.
Row/Lat Pull Down Circuit Style
40 lbs -20
50 lbs -15
60 lbs – 10
30 lbs burn out (about 20)
total weight: 2,750 previous total weight: 3,360
I did 5 sets my first time because I was flirting with how much I was capable of lifting. this time I only did 3 sets, so next time I will aim to lift higher thant 2,750
Shoulder Warm Ups: Side Raises, Front Raises, Butterflies, Shoulder Press, Circles (20)
5 lbs Free Weight
3 sets of 10
Total Weight: 660 Total Previous Weight: 300
Shoulder Press Machine
20 reps at 20 lbs
15 reps at 30 lbs
10 reps at 40 lbs
burn out at 10 lbs (about 15)
Total Weight: 1400 Previous Total Weight: 1,460
again my previous weight was more, that’s because I did more sets.
Refer to my first routine.
Standing Rows, clean, double press
15 at 20 lbs
10 at 30 lbs
3 at 40 lbs (40 lbs got a little heavy)
Total Weight: 720 Previous Total Weight: 720
Hopefully I will build up to 40 lbs sets.
Fly Rear Delt Machine
20 reps at 20 lbs
12 reps at 30 lbs
8 reps at 40 lbs
burn out at 10 (appx. 20)
Total Weight: 1280 Previous Total Weight: 1240
Wide Grip Pull Downs
20 reps at 30 lbs
15 reps at 40 lbs
12 reps at 50 lbs
10 reps at 60 lbs
burn out at 30 lbs (appx 20)
total weight: 3000 previous total weight: 2710
Russian Dead Lifts
12 reps with the bar (about 40)
10 reps with 10 lbs
8 reps with 25 lbs
Burn out with bar (10)
total weight: 1900
Kristie Manning 