Another solid session last night.
I made a few tweaks to my routine, for my heavy bicep curls I increased from 8 reps to 12 reps.
Also for my heavy shoulder press I switched from the seated press to the incline press. I always find I can pump out much more weight on the incline press.

Other than that it was the same old routine for me.

If you would like to join us for the 100 rep challenge started by @steemmatt please do. I encourage everyone to make the commitment to better themselves health wise.

The challenge is having a little break while @steemmatt takes some time off for a family energency, but keep an eye out as it will be back soon :)

☠️ The Workout - Arms and Shoulders Day ☠️

Warm up sets

💪 12 reps * 5 sets single arm bicep curl, @15kgs

💪 12 reps * 5 sets seated tricep extension @32kgs, @39kgs, @46kgs, @39kgs, @32kgs

💪 12 reps * 5 sets (30 reps) db trap raises, @3kgs

💪 12 reps * 5 (30 reps) sets external rotations, @2kgs

💪 12 reps * 5 (30 reps) sets front delts iso-lateral rotations upwards, @2kgs

Working sets

💪 12 reps * 5 sets iso lateral row, @30kgs

💪 12 reps * 5 sets cable rope row, @21.25kgs

💪 12 reps * 5 sets standing tricep behind head upwards, @17.5kgs, @21kgs, @24.5kgs, @21kgs, @17.5kgs

💪 12 reps * 5 sets standing tricep pushdown, @31.5kgs, @38.5kgs, @45.5kgs, @38.5kgs, @31.5kgs (maxed out machine 3rd set 💪)

💪 12 reps * 5 sets shoulder press, @25kgs

💪 12 reps * 5 sets single bicep curl, @20kgs, @25kgs, @32kgs, @25kgs, @20kgs

💪 8 reps * 5 sets iso lateral row, @20kgs, @30kgs, @40kgs, @30kgs, @20kgs

💪 8 reps * 5 sets front shoulder raises double arm, @10kgs

💪 12 reps * 5 sets iso lateral tricep pushdown, @81kgs, @88kgs, @95kgs, @88kgs, @81kgs (maxed out machine 💪)

💪 8 reps * 5 sets incline shoulder press, @70kgs, @90kgs, @110kgs, @90kgs, @70kgs

💪 12 reps * 5 sets single arm bicep curl, @15kgs

💪 8 reps * 5 sets seated tricep pushdown, @53kgs

src