Program 2 - Shoulders, Biceps, Triceps
Current program for Tuesday/Friday:
- Lateral Raises - 3×12
- D/B Press - 3×8
- Upright Row - 3×10
- Seated D/B Half Curl - 3×10 (these are great - bloody hard, but great)
- Lying Tricep Extension - 3×12 (got to remember not to arch my back - got told off for that LOL)
- Preacher Curls - 3×10 (my favourite of all time
) - Rope Extension - 3×10 (my least favourite LOL)
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Program 1 - Chest, Back
Current program for Monday/Thursday:
- Bench Press - 4×10
- D/B Press - 3×10
- Decline Press (watch your head - yeah, I know LOL) - 3×8
- Chest Press - 2×12
- Lat Pulldown - 3×10
- D/B Row - 3×10
- Seated Row (straight bar) - 3×8
- Assisted Chins (I’d love to be able to do them by myself but have no chance LOL) - 2×12
Day 2 - Feeling Good
Wow, what a day My program started off with a 5 minute warmup on the rower and then off to the weights section of the gym. I did 3 sets of decline presses which I have never done before. Had to laugh when all the blood rushed to my head (which was after I put my legs in the wrong spot and hit my head on the bar LMAO). Was an interesting exercise though and I felt good afterward so that’s the main thing. I powered through the rest of the program and was back at the gym at 7.30pm for my cardio workout - did a 5km run and WASN’T puffed!! I had a decent sweat and was dying to go to the loo but I was so pleased with myself - considering a year ago I couldn’t run to the letterbox and back without needing a rest LOL. If I feel this good after program 1 then I can’t wait to see how I feel after program 2.
