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. In the coming weeks I will post You Tube videos of the exercises for your reference.
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
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 want to contact Daniel for training sessions, tell him you saw this blog! His email is: firstname.lastname@example.org.
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