23/12/2010 Shoulder & Middle-back

23/12/2010 Thursday

10min cardio

Dumbbell incline shoulder raise 4reps – 15times – 5kg each

Front dumbbell raise 4reps – 15times – 5kg each

Smith machine overhead shoulder press 4reps – 15times – 0kg     -.-‘

Seated bend-over rear delt raise 4reps – 15times – 5kg each

Lying T-bar row 4reps – 7times – 20kg    -.-‘

Seated cable row 4reps – 15times, 10times – 22.5kg, 27kg

Close-grip lat pull down 4reps – 15times, 12times,10times – 18.5kg, 22.5kg,27kg, 32kg

Close-grip pull down behind the neck 4reps – 15times, 12times,10times – 18.5kg, 22.5kg,27kg, 32kg

This is the 1st time to try the lying T-bar row exercise, it is damn difficult due to my back muscles are not strong enough my age has increased, the bone is harden. I think I have to intensify the training on my back.

 

Here is the motivation clip by Greg plitt (America top fitness model):

Watch it!!!

Greg Plitt – Dumbbell Destruction Workout Preview

Greg Plitt – Chest Explosion Gym Workout Preview

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