9th April Day 1 Upper Body Workout

    • Seated Triceps Press:
      • 6.6 lb x 12 reps 
      • 11 lb x 10 reps 
      • 16.5 lb x 8 reps 
      • 16.5 lb x 6 reps 
      • 11 lb x 12 reps 
      • First day of B4L program. I increase weight more.
    • Close Grip Push-Up:
      • 12 reps 
      • I did close grip push down for 11 lb 12 reps.
    • Dumbbell Bench Press:
      • 6.6 lb x 12 reps 
      • 11 lb x 10 reps
      • 16.5 lb x 8 reps 
      • 16.5 lb x 6 reps
      • 11 lb x 12 reps 
    • Dumbbell Flyes:
      • 11 lb x 12 reps 
    • Front Dumbbell Raise:
      • 11 lb x 12 reps
      • 16.5 lb x 10 reps 
      • 22 lb x 8 reps 
      • 16.5 lb x 6 reps
      • 11 lb x 12 reps 
    • Seated Dumbbell Shoulder Press:
      • 11 lb x 12 reps
    • Wide-Grip Lat Pulldown:
      • 11 lb x 12 reps
      • 22 lb x 10 reps 
      • 33.1 lb x 8 reps 
      • 44.1 lb x 6 reps 
      • 22 lb x 12 reps 
    • One-Arm Dumbbell Row:
      • 11 lb x 12 reps 
    • Barbell Curl:
      • 15.4 lb x 12 reps 
      • 26.5 lb x 10 reps 
      • 37.5 lb x 8 reps 
      • 37.5 lb x 6 reps 
      • 26.5 lb x 12 reps 
      • Trainer support of larger weight
    • Concentration Curls:
      • 11 lb x 12 reps
      • Need support of other hand

      Please give some suggestion or comments about my first day workout.

  • Your workout looks great ! Don't increase the weight to fast or to much . You will get score and that will affect your motivation. Keep on keeping on .

  • Thanks very much cbenni for your response.

    I will try to focus more on correct form. And slowly increase the weight.

  • I started on 9 April too! Good luck. I'll check back to see how you're doing.

  • Thanks Perthmom2012.. Looking forwards to your progress. Best of luck :)