As I didn't do any weights yesterday and plan on doing Body Combat tomorrow I decided to do a full upper body workout (minus the abs as will work those tomorrow)
I found the workout really tough actually - I'm gald I rotate the body parts on normal days!
CHEST
1) Swiss Ball Dumb-bell press - 24kg - correct weight for the next few workouts
2) Dumb-bell Pullover - 14kg - again, not really feeling this exercise
3) Incline Barbell Chest Press - 17kg - again, this is the correct weight. Went down to 10kg for the (4th) super set
BACK
1) Dual Cable Pull Down - chickened out again.
2) Dumb bell row - 45 degress - 24kg - didn't use the bench this time
3) Underhand Close Grip Pull down - 35kg - couldn't find the extra weight - will use it next time
4) Good morning / forward bend - 28kg - decided to push myself on this.
SHOULDERS
1) wide grip upright row - 17kg. Started to fatigue by the last set
2) front raise shoulder height - 8kg - correct weight
3) Standing shoulder press - 16kg - fine
4) Bent over raise - 14kg - fine
ARMS
1) swiss ball dumb-bell dumb-bell curl - 14kg - was so tired by now this was all I could manage. did the last set without the swiss ball
2) lying dumb-bell tricep extension - 14kg
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