Shoulders and Triceps and skipping rope

Prone Rear Delt raise /45° hyper ext SS
2.5lbsx15 / 20x
3x5lbs x 12/3x20

BB Front Shoulder Press / 1 leg hip thrust SS
3x 40lbs x 10 /3x15@each

Standing DB side delt lateral raise / lying leg raise & butt lift
7.5lbsx 12 / 20x
7.5lbs x12 / 15x
7.5x12/20x

BB Close Grip Triceps Bench Press
40lbs x 15
40x12
40x12

BB lying Triceps Ext / donkey kick
3x20lbs x12 / 3x15@each

Bench Triceps Dips
Straight legs on floor: 20x
Straight Elevated legs: 12x
Straight elevated : 15x

16 min skipping interval style (1 min hard/ 3 min easy)

Chest, Shoulders, Triceps & Light Glutes/Legs

Warm up
Rhomboids Ex 2.5lbs x 20 @each
External Rotator on knee 2.5lbs x 12 @each (Mike R video reference: http://www.youtube.com/watch?v=DlhBgH24esM)
Push up plus 10 reps

DB Incline Press (2 min rest between set)
15lbs x 15 - warm up set
20lbs x 10 - moderate/hard set
20lbs x 10 - last 2 were quite hard esp on left arm
20lbs x 10 - last 2 were quite rough

Standing BB Shoulder Front Press
30lbs x 15 (12 strict shoulder front press, last 3 push press)
30lbs x 15 - same above (12 was good rep to get good front press)
30lbs x 15 - same above

DB Prone Rear Delt Raise
5lbs x 15 - ok weights
5lbs x 15 - last 5 felt burn on arms & shoulder
5lbs x 14

Close Grip BB bench Press
30lbs x 15 - moderate - focused pushing from armpits & triceps
30lbs x 15 - good triceps burn
30lbs x 15

BB Lying Triceps Ext
20lbs x 15 - last 5 felt triceps burn
20lbs x 15 - felt right triceps took more load than left cuz it felt burn more
20lbs x 15 -

Standing Cable Hip Abduction
3x7.5lbsx15 @each

Standing Cable Hip Adduction
3x9lbs x 20 @each

Back, Shoulders and Arms Workout

Since I was working from home today, I decided to do my Carb Nite. That means I needed to work on pushing iron at the gym!!

• Practicing overhand grip pull ups) - didn't count the sets just tried my best to pull myself up and did negative unassisted
• 3 sets 10 reps reverse body rows on BB squat rack
• 3 sets 12 reps alternating One Arm Row (25lbs plate)- each arm
• 3 sets 10 reps alternating One Arm Shoulder Press (15lbs DB) - each arm
• 3 sets 10-12 reps elevated feet bench triceps dips
• 3 sets 10 reps alternating biceps curls (12lbs DB)- each arm

Chest, Shoulders and Triceps Workout with Dumbbells

I put together this workout after reading this article from this site.

In between upper body workouts, I added some abs exercises.

Chest, Shoulders, Triceps & Abs
Flat bench dumbbell press – 4 sets of 12 reps (a pair of 10-12lbs DB)
20 reps supergirl plank (each side)
Flat dumbbell flyes – 3 sets of 12 reps (a pair of 10-12lbs DB)
1 minute ball plank hold
DB shoulder press – 3 sets of 12 reps (a pair of 10-12lbs DB)
20 reps diagonal knee tuck (each side)
DB lateral raises – 3 sets of 12 reps (a pair of 8lbs DB)
20 reps side plank & leg lift (each side)
DB skull crushers – 3 sets of 12 reps (a pair of 8lbs DB)

Overall it took me around 45 minutes to finish. I took about 30 sec break in between sets and abs exercises.