Workout Log; 19th Dec, 2013

Today's workout was Shoulders and Arms, my two weakest body parts. Woohoo. Aiming for 12-14 sets on shoulders and 6-9 sets for arms so not a tonne of volume but I make up for it by lifting heavy! Coach Jordan always insists that I start with rear delts, so I do shoulders first and then arms at the end.

My workout went something like this:

• Rear delt flyes; 4x12
• Face Pulls; 4x12
• Dumbbell Presses; 4x 8,8,10,10
• Lateral Raises; 3x15
• Front  Plate Raises; 3x10 full ROM, 3x10 top half ROM, 3x10 bottom half ROM
• DB Spider Curls; 3x 15
• Tricep Extentions ss with Tricep Dips; 3x12, 3x10
• Tricep Pushdowns; 3x12
• Cable curls; 3x 12

Pretty Easy workout, nothing too complicated or difficult, but shoulders are definitely feeling tired today!