Shoulders and Arms

Today's workout will focus on shoulders and arms. I', going to use a few basic movements but with a lot of intensity. I will begin with a 5min warm-up which consists of a combination of jumping jacks and some light jogging in place.

The first exercise of the day will be shoulder presses with 5lb dumb bells. With my feet shoulder length apart, I bring weights to my chest and then raise my arms over my head. I do 3 sets of 25 reps and rest for 20secs between each set. This will get the blood pumping into the delts. Then I move to side laterals for 3 sets of 25. To finish off my shoulders, I combine the two exercises. Five reps of shoulder presses immediately switching over to 5 sets of side laterals. One set consists of doing this 3x's with about 25-30secs in between sets. Now you will see why I'm only using 5lb weights.

Now that I have a nice sweat going I combine tricep and biceps. The first move is the overhead extension. Some people like to use one dumb bell with both both hands, I like to use two dumb bells at once. After 10 reps of overhead extensions, I bring my arms to my side to do 10reps of dumb bell curls. I usually do 5 sets of these with about 15-20secs of rest in between sets. The next combo set is the tricep kickbacks and hammer curls. For this combo you have to position yourself as if you were skiing with your knees slightly bent, a dumb bell in each hand. Your first movement is to bring your arms back with your palms facing your body and contract your tricep. Hold for 3secs, then bring your arms forward and contract your back. Hold for 3 secs. I do 3 sets of 20reps with 20secs between sets.

For the weekend I will do some yoga and stretching.