Bench Press:
45 x 20
95 x 10
115 x 12,9,7,10

DB Row:
45 x 6 x 3
35 x 10,9
25 x 8 (this was 2-handed, not a fan)

Forearm roller or hand gripper after each set of rows.

Bent Over Row:
45 x 10
super set|65 x 10 (wide grip)
super set|65 x 10 (narrow supinated grip)

alternated exercises for 2 sets each| 85 x 10 (wide grip)
alternated exercises for 2 sets each| 85 x 10 (narrow supinated grip)

60’s,45’s and 30’s Bicep Curls:
10 x 60
10 x 45
10 x 30

There you have it. A quick Upper Body workout. took me about 1 hour and 15 minutes. I hit all large muscle groups with the rows and benching and finished with some high rep curls.

That is all! šŸ™‚

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s