WELCOME TO THE GUN SHOW!!!!
I had a failure to launch on day 52. So this morning I had to make up the session. This work-out sneaks up on you. The first 3 movements are pretty basic but that second round is where the burn starts. By switching between low reps/high weights and high reps/low weights every week, my arms are bigger that they have ever been.
Shoulders & Arms
Alternating Shoulder Press: 40lbs1st Time 12; 2nd Time 10
In & Out Bicep Curl: 30lbs1st Time: 16; 2nd Time16
Two Arm Tricep Kickback: 25lbs 1 Time 12; 2nd Time 12
Deep Swimmer Press: 40lbs 1st Time 10; 2nd Time 10
Concentration Curls: 30lbs 1st Time 10; 2nd Time 12
Chair Dip: 1st Time 35; 2nd Time 30
Upright Row: 1st Time 40lbs 12; 2nd Time 12
Static Arm Curl: 1st Time 30lbs16; 2nd Time 16
Flip-Grip Triceps Kickback: 25lbs1st Time 10; 2nd Time 10
Seated 2-Angle Shoulder Fly: 20lbs 1st Time 16; 2nd Time 16
Crouching Cohen Curl: 30lbs1st Time 12; 2nd Time 12
Lying Down Triceps Extension: 40lbs 1st Time 12; 2nd Time 12
Shoulder Fly: 10lbs1st Time 16; 2nd Time 16
Cogdon Curl: 30lbs 1st Time 12; 2nd Time 12
Side Tri-Rise: 1st: 15 ea. side; 2nd: 15 ea. side
Ab Ripper X:
In & Outs: 25
Seated Bicycle: 25
Reverse Seated Bicycle: 25
Seated Crunchy Frog: 25
Wide Leg Sit-Up: 25
Fifer Scissor: 25
Hip Rock-n-Raise: 25
Heels To Heaven: 20
Roll Up/V-Up Combo: 20
Oblique V-Up: 25 ea. side
Leg Climb: 12 ea. leg
Mason Twist: 45
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