serafano's Journal, 25 May 2013

I love the burn after a good workout.

Upper Body - Arms (triceps, biceps, shoulders), Back, Chest
*Using heaviest weights that you can

Set 1 (3x)

Bicep Curls (10-12x)
Tricep kickbacks (10x)
Bent over arm rotations (10x) (small circular rotations)

Set 2 (3x)

Shoulder shrugs w/dumbbell (10x)
Extended arm bicep curls (10x)
Shoulder raises (10x) (arms extended)

Set 3 (3x)

Bent over lateral arm raises (10x)
Shoulder raises (above head) (10x)
Chest Flys (10x)

Set 4 (3x)

Tricep dips (10x)
Push ups (10x)
Bent over rows (10x)


Add Jumping Jacks, Squat jumps, ski jumps or anything else in between sets to increase heart rate


Diet Calendar Entries for 25 May 2013:
1641 kcal Fat: 73.73g | Prot: 61.40g | Carb: 83.23g.   Breakfast: Bacon, Egg Omelet or Scrambled Egg with Vegetables, Tomatoes, 2% Milk American Cheese Singles, Coffee (Brewed From Grounds, Decaffeinated), Sugar Free French Vanilla. Lunch: Red Delicious Apples, Creamy Peanut Butter, Celery. Dinner: Deluxe American Cheese, Johnsonville Original Bratwurst, Cooked Broccoli (Fat Not Added in Cooking), Red Tomatoes, Mushrooms. Snacks/Other: Cherry Vodka, Diet Cran-Lemonade. more...
3130 kcal Activities & Exercise: Exercise machine (moderate) - 15 minutes, Weight Training (moderate) - 30 minutes, Resting - 15 hours and 15 minutes, Sleeping - 8 hours. more...
on diet Calorie Count  

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