Delts and Biceps

10 min warm up


Delts
DB Press: 8, 12, 12, 15, 15
BB Bent Over Rows: 8, 10, 10, 15, 15
Seated Row: 12, 12, 12, 20

Biceps
Straight Bar Curls: 10, 12, 12, 15, 15
DB Alternating Curls: 12, 12, 15, 15, 15


That was my workout today and the 2nd time I've done this workout.. pretty intense!! The challenge is getting through it.

I'm still very sore from my quad workout I had yesterday. It hurts when I walk and sit down!!

Quads
Leg Extensions: 15, 15, 20, 20
Squats: 12, 15, 15, 20, 20
Leg Press: 15, 15, 15, 25, 25

Ended with horizontal/hanging leg raises: 20, 20, 20, 20 (4 sets of 20 reps each)

Again, the challenge is getting through the workout. No cheating!!