Upper Body Workout - Feb. 18, 2009

I just did an easy machine workout today because I’m still not feeling 100% from pulling my chest muscle last weekend. I just want to work around the muscle pull and avoid pulling it any more or risking a more serious injury.

Started with a 35 minute walk on the treadmill.

Then I did the following machine exercises.

Hammer Strength Shoulder Press Machine
Started really light and did lots of sets because I was really cautious about my pulled pec muscle. I didn’t want to jump up in weight too fast and risk straining the muscles.
This is how my weights went like:
40 x 5
60 x 5
80 x 5
100 x 5
120 x 5
140 x 5
160 x 5
180 x 5
200 x 5

All these exercises are proceeded with 1-2 lighter warm up sets.

Hammer Strength Seated Bicep Curls
3 sets of 10 reps with 60 lbs.

Hammer Strength Seated Tricep Extensions
3 sets of 10 reps with 80 lbs.

Hammer Strength Chest Supported Row
3 sets of 10 reps with 180 lbs.

Side Lateral Raise Machine
3 sets of 10 reps with 90 lbs.

1 Arm Dumbbell Wrist Curls
3 sets of 20 reps with 30 lbs.

Reverse Cable Curls With EZ Bar Attachment
3 sets of 20 reps with 50 lbs.