05/01/17 (Monday)

[Zeyuan Hu]

Warm-up

Workout

Start time: 20:43

Shoulder

• lateral raise (p100)
  • L/R, 6.25kg + 6.75kg, 8 reps
  • L/R, 6.75kg + 6.25kg, 8 reps
  • L/R, 6.25kg + 6.75kg, 8 reps
  • L/R, 6.25kg + 6.75kg, 8 reps

Finish time: 20:53

Start time: 20:54

Chest

• bench press (p116)
  • L/R, 6.25kg+ 6.75kg, 10 reps
  • L/R, 6.25kg + 6.75kg, 10 reps
  • L/R, 6.25kg + 6.75kg, 10 reps
  • L/R, 6.25kg + 6.75kg, 10 reps

Finish time: 21:04

Start time: 21:05

Biceps

I lift the dumbbells one after the other. I count one
rep when I finish a cycle: 1st dumbbell up & down, then
2nd dumbbell up & down.

• supinated curl (p64)
  • L/R, 6.25kg +6.75kg, 8 reps
  • L/R, 6.25kg +6.75kg, 8 reps
  • L/R, 6.25kg +6.75kg, 8 reps

Finish time: 21:09

Start time: 21:10

Triceps

• close-grip push-up (p76)

  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps

• triceps kickback (p82)

  • L 6.25kg +6.75kg, 10 reps
  • R, 6.25kg + 6.75kg, 10 reps
  • L, 6.25kg + 6.75kg, 10 reps
  • R, 6.25kg + 6.75kg, 10 reps

Finish time: 21:20

Start time: 21:21

Abdominals

• crunch (p206)

  • 20 reps (6.25kg+6.75kg)
  • 20 reps (6.25kg+6.75kg)
  • 20 reps (6.25kg+6.75kg)
  • 20 reps (6.25kg+6.75kg)
  • 20 reps (6.25kg+6.75kg)

• twisting crunch (p207)

  • 20 reps
  • 20 reps (2kg)
  • 20 reps (2kg)

Finish time: 21:47