Beach Body Day (30 June 2015)

Posted on 02 Jul 2015 18:00

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This is the last workout of this 10 day rotation. It was a really quick workout with hardly any breaks in between sets. Time to grind it out like bodybuilders! This workout is divided into 3 different muscle groups: Traps, Triceps and Biceps.

TRAPS

Dumbbell Shrugs:
20 kgs 44 lbs x 15 x 4
Volume = 60

Band Upright Rows:
#1 x 15 x 4
Volume = 60

Side + Front Raises:
2.5 kgs 5.5 lbs x 20 each side x 2
Volume = 40 + 40 = 80

TRICEPS

Pressdowns with Bands:
One set is
#1 x 15
#2 x 15
#1 x 10
#2 x 10
and I did 4 sets
Volume = 4 x 50 = 200

Tricep Extensions:
20 kgs 44 lbs x 10 + 5 = 15 RP
20 kgs 44 lbs x 10 + 5 = 15 RP
25 kgs 55 lbs x 10 + 2 = 12 RP
30 kgs 66 lbs x 7 + 1 = 8 RP
Volume = 50

Unilateral Overhead Press:
20 kgs 44 lbs x 3 x 2
Volume = 6

BICEPS

Barbell Curls:
20 kgs 44 lbs x 11 + 5 = 16 RP
22.5 kgs 50 lbs x 8 + 7 = 15 RP
25 kgs 55 lbs x 8 + 6 = 14 RP
27.5 kgs 60 lbs x 8 + 5 = 13 RP
Volume = 58

Preacher Curls:
5 kgs 11 lbs x 12 + 8 = 20 RP
5 kgs 11 lbs x 13 + 7 = 20 RP
7.5 kgs 16 lbs x 9 + 3 = 12 RP
10 kgs 22 lbs x 4 + 1 = 5 RP
Volume = 37

Hammer Grip Pull-ups:
BW x 4 x 2
Volume = 8

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