Since I’ve been doing Fat-Burning, Full-body-licious style workouts lately, I decided to add some heavy weights this week. I was looking a little flat and it’s likely because I am dieting right now as I leave for a trip in a few days.
I hate when my arms aren’t looking shapely so I did a mix between Curvalicious and Musclicious style workout. I threw around some pretty heavy weights and looked nice and full afterwards…ahhh!
Back – I always start with the biggest body part first so I hit back pretty hard, here’s what I did:
Warm up with arm swings and very light lat pulldown and seated cable rows (10 pounds)
Chin up - 4 sets – Failure (I did 4 sets of 6)
Exercise Combo 2
Single-arm dumbbell row – 4 sets of 12 (I used 30 lbs with a drop set - 25, 20 and 15 lbs)
Overhead cable pullover - 4 sets of 8-10 (I used 15 lbs with drop set – 10 and 5 lbs)
Exercise Circuit 3
Cable Lat Pulldown – 4 sets of 12 (I used 50 lbs)
Bent over barbell row – 4 sets of 8-10 (I used a 50 lb barbell)
Barbell shoulder press (Military shoulder press – standing) – 4 sets – failure
(I did 8-10 reps using a 40 lb barbell)
Seated dumbbell lateral raise – 4 sets of 12
(I used 12.5 lbs and didn’t superset because they are heavy weights)
Exercise Circuit 5
Standing dumbbell front raise – 4 sets of 10 (I used 10 lbs)
Leaning dumbbell lateral raise (rear delts) – 4 sets of 12 (I used 10 lbs)
Plate upright row – 4 sets – failure (I used a 25 lb plate and did 10-12 lbs)
PHEW! That was a killer workout. Took me an hour to finish all that. If you don’t have the time, cut all sets to 3 and you will still have an amazing workout. Don’t try to lift as much as I did unless you are already using those weights.
Let me know below if you have any questions.
See Also: Sexy Shoulder Workouts For Women