I have had a chaotic week and so haven't been able to make time for proper gym sessions. I usually put everything aside for my weights programme, but I have had a hefty amount of work to do lately. Combine this with uncharacteristically low motivation levels, and you've got a Foxy who hasn't been lifting regularly.
I decided to focus on upper body and my programme was as follows:
Workout time: 2:00 - 3:30 pm
1. Elliptical - 10 mins - 0.95 km
2. One arm dumbbell row - 6 x 12 - 8 kg
3. Zottman curls - 3 x 12 - 2 x 4 kg
4. Tricep dumbbell kickback - 6 x 12 - 4 kg
5. Alternate hammer curls - 3 x 24 - 2 x 5 kg
6. Dumbbell shoulder press - 3 x 12 - 2 x 5 kg
7. Bench press - 3 x 12 - 15 kg
8. Wide grip lat pulldown - 3 x 12 - 30 kg
9. Seated cable row - 3 x 8 - 30 kg
10. Tricep cable pushdown - 3 x 12 - 25 kg
That bench press nearly killed me. I'm going to feel that in my chest tomorrow.
xoxo
Foxy
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