9/12/16: Arms & Shoulders

Hey there!!

I ended up sick on Friday and slept all day.  I'm still feeling icky, but not nearly as bad, so I did work out today and I'm quite proud of myself.  I picked the workout myself, and added extra reps at the end.

Here's what I did today!

Warm-Up:
Hammer Swings: 25 reps/arm
Tire Steps: 30 reps/leg

Super Set 1-2:
Dumbbell Curls: 15 reps @ 10 pounds
Hammer Curls: 15 reps @ 10 pounds

Super Set 3:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds

Preacher Curls: 2 sets of 15 reps @ 35 pounds; 1 set of 15 reps @ 40 pounds

Super Set 4-5:
Triceps Pull Down: 15 reps @ 5 pounds
Triceps Push Down: 15 reps @ 30 pounds

Super Set 6:
Triceps Pull Down: 15 reps @ 10 pounds
Triceps Push Down: 15 reps @ 40 pounds

Super Set 7-8:
Triceps Kickbacks: 15 reps @ 10 pounds
Skull Crushers: 15 reps @ 10 pounds

Super Set 9:
Triceps Kickbacks: 15 reps @ 15 pounds
Skull Crushers: 15 reps @ 15 pounds

Super Set 10-11:
Leaning Push Ups: 20 reps
Dumbbell Arm Raises: 15 reps @ 5 pounds

Super Set 12:
Leaning Push Ups: 20 reps
Dumbbell Arm Raises: 12 reps @ 10 pounds

Super Set 13-14:
Shrugs: 15 reps @ 50 pounds
Shoulder Press: 15 reps @ 25 pounds

Super Set 15:
Shrugs: 15 reps @ 70 pounds
Shoulder Press: 15 reps @ 40 pounds

Dips: 3

Hammer Swings: 25 reps/arm

Hope your workout was as successful as mine!  Have a great night!