4/15 BodyForLife Workout: Upper Body

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Wow. I loved this workout! It made my upper back a bit sore and that hasn’t happened for quite some time! This is my first strength training workout that I have done for the BodyForLife program. This was a pretty long workout, I think it took me about an hour to complete. I didn’t really keep track of time and I’m constantly having to run after my 13-month-old so my time may be a bit long compared to somebody who doesn’t have to do that. )

Anyway, here’s the workout I did:

Barbell Bench Press – 35#, 45#, 55#, 65#, 35# (Remember the reps for all exercises are 12, 10, 8, 6 and 12; then 12 reps of the 2nd exercise)

Dumbell Bench Press – 10# (12 reps)

Wide Grip Pulldowns – 25#, 30#, 35#, 40#, 25#

Seated Rows – 35#

Seated Dumbbell Press – 5#, 10#, 10#, 10#, 5# (Tried as I might I could not do these with 15# dumbbells and I don’t have 12′s)

Lateral Raises – 5#

Hammer Curls – 5#, 10#, 10#, 15#, 5#

Barbell Curls – 20#

Tricep Pushdowns – 25#, 30#, 35#, 25#

Overhead Presses – 20#

After I completed the strength training routine, I ran an 11-minute mile just because I still had a bit of energy left over. Whew! Can’t wait until Monday when I get to do upper body again!