Hey there!! Sometimes I have to remember that my brother, Jon, is a Marine and that he sometimes forgets that I'm not. That said, I am hugely appreciative for his help getting me to where I am so far. This workout left my arms feeling like spaghetti, but I love every minute of it!! So here it is:
Warm-up: Hammer Swings 20 reps/arm, 15 reps/arm, 15 reps/arm
Circuit: 2 Cycles
Leg Curls: 20 reps at 55 pounds
Steam Engines: 20 reps weighted (5 pound dumbbells)
Back Extensions: 20 reps weighted (5 pound bar weight)
Cross-body Dumbbell Snatch: 20 reps at 10 pounds
Walking Lunges with Dumbbell Press: 5 pounds
Squats: 20 reps
Arms
Super Set 1:
Sitting Curls: 15 reps at 10 pounds/arm
Sitting Hammer Curls: 15 reps at 10 pounds/arm
Super Set 2:
Sitting Curls: 15 reps at 10 pounds/arm
Sitting Hammer Curls: 15 reps at 10 pounds/arm
Super Set 3:
Sitting Curls: 15 reps at 15 pounds/arm
Sitting Hammer Curls: 15 reps at 15 pounds/arm
Super Set 4:
Barbell Curls (Palm Down/halfway): 15 reps with just the bar
Barbell Curls (Palm Up): 15 reps with just the bar
Super Set 5:
Barbell Curls (Palm Down/halfway): 15 reps with just the bar
Barbell Curls (Palm Up): 15 reps with just the bar
Super Set 6:
Barbell Curls (Palm Down/halfway): 15 reps with 2.5 weights added to each side
Barbell Curls (Pam Up): 15 reps with 2.5 weights added to each side
Super Set 7:
Dumbbell Triceps Extension: 15 reps at 10 pounds/arm
Triceps Push Down: 15 reps at 10 pounds/arm
Super Set 8:
Dumbbell Triceps Extension: 15 reps at 10 pounds/arm
Triceps Push Down: 15 reps at 10 pounds/arm
Super Set 9:
Dumbbell Triceps Extension: 15 reps at 15 pounds/arm
Triceps Push Down: 15 reps at 15 pounds/arm
Have a fantastic workout and enjoy your day!
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