04 February, 2008

24 Hour Fitness - Shoulders (Full Body)

current song: The Way I Are by Timbaland on Hot 93.9 FM

Cardio
step machine - cross country, 7 minutes, level 9 max

Shoulders
dumbbell shrug
  • 10 / 110
  • 10 / 130 2x = 123 avg
front dumbbell raise - hammer grip
  • 10 / 15
  • 10 / 20 2x = 18 avg
plate loaded rear delt machine
  • 10 / 140
  • 10 / 160
  • 8 / 170 = 155 avg
seated dumbbell press
  • 10 / 60
  • 9 / 70
  • 7 / 70 = 66 avg
Biceps
barbell
  • 10 / 50
  • 9 / 60
  • 7 / 60 = 56 avg
Quads
thigh abductor - glutes machine
  • 10 / 70
  • 10 / 80
  • 8 / 90 = 79 avg
Calves
seated raise
  • 10 / 70
  • 10 /80 2x = 76 avg
Back
dorsi flexor machine
  • 10 / 120 2x
  • 8 / 135 = 124 avg

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