Remember, all of these exercises are performed in 3 sets of 8-12 reps. If I can get higher than 12 reps, I need to increase the weight. If I can't make 8, I decrease the weight. I think I found a pretty good range for me right away. It helps to keep a log of the exercises that I do, reps, poundage, etc. That way, when I need a point of reference, I can just look back to previous days and find what I need!
Bench Press: 50lbs x 10, 10, 10
Bent Over row: 40lbs x 13, 45lbs x 10, 10 (see, I needed to increase there because I was able to get 13 reps)
DB Shoulder Press: 30lbs x 11, 8, 7
Skull Crushers: 20lbs x 8, 7, 5 (my arms were just shaking at this point)
Barbell Curl: 30lbs x 8, 8, 5
And afterward, my biceps felt just HUGE and tight from all the blood. It's such a crazy awesome feeling. Seriously, they felt like twice their normal size. Like, if I flexed they would just pop open! LOL
*And once again, I should note I got this routine from the bodybuilding.com website.
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