Another solid workout last night.
I decided to no go super heavy with my shoulder presses, I really need to take it a little easier over winter time. The body aches way too much.
Looking forward to hitting up my cardio sessions again, but wanted to get back to lifting first.

These posts are done for two reasons, to give people an insight into how I train and also because I'm part of a fitness challenge
If you would like to join us for the 100 rep challenge started by Hive account@steemmatt please do. I encourage everyone to make the commitment to better themselves health wise.
Please note the challenge in on hold for a wee bit, due to matts mum being in a serious accident. My thought are with you bud and I hope your mum makes a speedy recovery.

☠️ 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, @20kgs

💪 12 reps * 5 sets cable rope row, @20kgs

💪 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, @25kgs, @30kgs, @25kgs, @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

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

💪 8 reps * 5 sets iso lateral tricep, @7.5kgs

src