Dorian's Workout Training - Upper Body.

6.10. 12.

I change how I did, most of my workout I start by doing my chest and back, than traps, abs, triceps and biceps, calves, deltoids, forearms.

but today I started calves and traps witch I use the weighted vest when I did shrugs, follow by abs than Chest and back.

This is my workout how I did it.

Rest 30 seconds in between sets. 

Dumbbells Shoulder Shrugs. Sets 2, reps 10, lbs 80 with weight vest on.

No rest Standing Weight-Vest Calf Raises. and super-set with Toes Lifts. Sets 2, reps 10, lbs 20.

I got a pump in my calves and a after my workout I still feel it!

Abs I did one set and than wait and did more with my chest and back exercises.
Plank. Sets 2, 60seconds, lbs body weight. Super-set with 

Lying Leg Raises with Hip Raises. Sets 3, reps 10, lbs body weight.

I feel it in my abs but not as I feel it in my calves and forearms.

Dumbbells Incline Chest Presses. Set 1, reps 8, lbs 50, Set 1, reps 8, lbs 80. with max incline.

Dumbbell Bent-Over Rows. Sets 2, reps 8, lbs 80.

This is where I did more plank and leg raises.

Barbell Close-Grip Bench Presses. Sets 2, reps 15, lbs 30. Super-set with

Standing Bicep Curls 12's like 21's but 4, 4, 4, Sets 2, reps 12, lbs 30.

I did one more leg raises here.

2-Bench Dips. Sets 2, reps 12, lbs body weight. Super-set with

ALT Hammer Curls. Sets 2, reps 22, lbs 20. I did high reps to try to get a pump but did not get it.

Dumbbell Pull-Overs. Sets 2, reps 10, lbs 40.

Dumbbells Shoulder Presses. Sets 3, reps 15, lbs 20.

Barbell Wrist Curls Set 1, reps 40, lbs 20 and Left arm only dumbbell wrist curls of 20 reps, lbs 10.

Barbell Reverse Wrist Curls. Set 1, reps 40, lbs 20 and Left arm only dumbbell reverse wrist curls of 20 reps, lbs 10.

Jump Rope. Jumps 15, 30, 30, 30, in 2 minutes.

I did tanning and stretch upstairs.