Got in a good workout today then weighed myself and realized I’m fat, 197 lbs. Have to do something about that, quick!

Upper Body Work-Out

Chest Press One Set of 10 at 65 lbs, One Set of Eight at 75 lbs, One Set of Six at 85 lbs, One Set of Twelve at 75 lbs
Chest Flies One Set of Twelve at 120 lbs
Shoulder Press One Set of Ten at 40 lbs, One Set of Eight at 50 lbs, One Set of Four at 60 lbs, One Set of Eight at 50 lbs
Rear Deltoid Fly One Set of Twelve at 85 lbs
Lat Pull Down One Set of 10 at 75 lbs, One Set of Eight at 85 lbs, One Set of Six at 95 lbs, One Set of Twelve at 85 lbs
Back Row , One Set of Twelve at 85 lbs
Triceps Push Down One Set of 10 at 75 lbs, One Set of Eight at 85 lbs, One Set of Six at 95 lbs, One Set of Twelve at 85 lbs
Triceps Extension One Set of Twelve at 80 lbs
Seated Curl One Set of 10 at 60 lbs, One Set of Eight at 70 lbs, One Set of Six at 80 lbs, One Set of Twelve at 70 lbs
Reverse Curl One Set of Twelve at 40 lbs

Michael Cole