Back/Bicep/Shoulder Work Out

Below is the back/bicep/shoulder work out I did the first month.  As the month progressed my weights increased but the repetitions (“reps” – the number of times you do the exercise) stayed pretty consistent.

FYI – Most of these exercises are meant for a gym work out vs. one that you can do at home with simple weights.

Lat pull downs, 4 sets, 15 reps, 40 lbs. first two sets, 50 lbs. last two sets

Seated row, 3 sets, 12 reps, 30 lbs., then 40 lbs., then 50 lbs.

Pull over, 3 sets, 12 reps, 40 lbs. each rep.

Cable curls, 3 sets, 12 reps, 40 lbs. each rep

DB (dumbbell) curl, 3 sets, 8-12 reps, 10 lbs. each rep.  (FYI – I usually started with 12 reps and by the third set I was tired and was only able to do 8 reps.)

DB lateral raise, 3 sets, 8-12 reps, 7.5 lbs. each rep

Shoulder press machine, 3 sets, 8-12 reps, level 2

Enjoy!

Note – This work out is for information purposes.  Always consult your doctor before beginning any exercise program.  Also, it helps to get a trainer!  If you would like to find out more about training with him, please contact him directly at Drufini27@gmail.com and tell him you follow this blog!

 

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