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Thursday and Friday

My workouts have been going great!  Thursday I was able to do partial deadlifts with 225 lbs.  That’s up 50 lbs from last week!  Having enough strength in my hamstring to do seated cable rows and to boost DB’s up for my overhead presses has been such a great feeling!

Thursday Back workout

Partial Deadlifts 6 sets 10-15 reps

Lat Pulldowns  5 sets 8-12 reps

Seated Cable Rows 4 sets 12 reps

High Pulley Rows 4 sets 8-12 reps

Friday Shoulders and Arms

Seated DB Press  8 sets 8-12 reps

DB lateral raise  4 sets 10-12 reps

Rear Delt Machine flyes  6 sets 10-12 reps

Skull Crushers 4 sets 10-12 reps

Dips bodyweight 35, 20, 20

Pressdowns  4 sets 6-10 reps

Cable Curls  5 sets 8-12 reps

Standing DB Curls 3 sets 8-10 reps

Hammer Curls  4 sets 10 reps

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