Stopping at Planet Fitness on the way home from working the afternoon shift doesn’t work out so well, I either have to do my day’s workout at the very end of the day or a day early. It works better if I go to the gym first thing after getting up[ in the morning.

Upper Body Work-Out

Chest Flies One Set of 10 at 80 lbs, One Set of Eight at 90 lbs, One Set of Six at 100 lbs, One Set of Twelve at 90 lbs
Chest Press One Set of Twelve at 70 lbs
Rear Deltoid Fly One Set of Ten at 70 lbs, One Set of Eight at 80 lbs, One Set of Six at 90 lbs, One Set of Twelve at 80 lbs
Shoulder Press One Set of Twelve at 45 lbs
Back Row One Set of 10 at 70 lbs, One Set of Eight at 80 lbs, One Set of Six at 90 lbs, One Set of Twelve at 80 lbs
Lat Pull Down , One Set of Eight at 80 lbs
Triceps Extension One Set of 10 at 65 lbs, One Set of Eight at 80 lbs, One Set of Six at 95 lbs, One Set of Twelve at 80 lbs
Triceps Push Down One Set of Ten at 80 lbs
Reverse Curl One Set of 10 at 30 lbs, One Set of Eight at 40 lbs, One Set of Six at 50 lbs, One Set of Nine at 40 lbs
Seated Curl One Set of Twelve at 60 lbs

Good workout today, I have the right weight for a challenging workout. I’ll do it a couple of times more before increasing the weight.

Michael Cole