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Originally Posted by macedog24

Finished of 4.25miles.
By the time i leave and get home i will have 5 miles total.
Tonight's workout went as followed.
Started off stretching my shoulders and neck for about 5 minutes.
First i did delts only. Nothing fancy. All exercises i will use bands. Some heavier grade than others.
Front delt raises 3 sets x 12 reps
Side delt raises. 3 sets x 12 reps
Rear delts 3 sets x 15reps. Followed by
Front delt raises(palms up) 3 x 12

Group of 3 exercises for a superset. One exercise right after the other. When all 3 are completed thats 1 set.

1a.alt shoulder press 3 x12
1b.Bicep alt one arm curls 3 x12
1c.tricep kickbacks 3 x12

2a. shoulder press(corkscrew motion) start w/ palms in finish with palms out at the top. 15,12,12
2b. In and out bicep curls 12, 12,10
3b. Dips on desk feet on chair. 25,25,22

4a upright rows 12,12,10
4b congdon curls(preacher curl)15,12,12
4c tricep pushdowns 15x3

5a supination curls 12, 12, 10
5b reverse grip kickbacks 15 x 3


6a reverse curls 3 x 15
6b OH tricep ext 3 x 15

7a one arm wrist curls 3 x 25
7b one arm reverse wrist curls 3 x 15
7c standing wrist curls behind my back. 3 x 20

Will do abs when i get home.

Just realized 3b..(dips) is actually 2c. My third exercise in my second group of exercises. My bad!!!