Some of these lifts I've done in past workouts, some are new. But just wait till I tell you what I did at the end of the workout — it was brutal — at least for me.
I warmed up for 5 minutes on the row machine. I alternated one minute with an overhand grip, one minute with an underhand grip. After that, onto the lifting. And I did a bad job at remembering/writing down exactly how much weight I did for some of them, so I apologize!
Cable straight arm shoulder raise: 10 reps x 3 sets
Alternating cable curls: 8 reps each arm (16 total) x 3 sets
Sitting dumbbell shoulder press at 20 lbs: 10 reps x 3 sets
Overhead dumbbell tricep extension with 12 lbs: 10 reps x 3 sets
Straight arm pull downs at 70 lbs: 12 reps x 3 sets
Cable tricep extension kickbacks at 15 lbs: 10 reps each arm (20 total) x 3 sets
Cable crossover reverse fly: 10 reps x 3 sets
At the end, I did some interval running around the track. And forgive me, I can't remember how long this indoor track is. I jogged one lap, then ran two laps hard (not a dead sprint, just a good quick pace). I repeated that two more times to equal 10 total laps around the track.
I was drenched in sweat, my chest hurt, and I felt like I could throw up — I'm definitely not in track/sprinting shape!
xoxo
Shelbie Renee
Your arms are going to look amazing in October!!
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