Arms & Shoulders 2

Today the focus is on arms and shoulders. 

To improve cardio for September's Super Spartan I incorporate 10 core reps (sit ups, v-ups, elevated feet russian twists, etc.) in between each set and 10 burpees at the end of each cycle.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Arms & Shoulders Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next cycle  - Do 5 cycles.

• Incline Dumbbell Curl: (http://youtu.be/z3RQrVlZpvo)
• Dumbbell Shoulder Press (http://youtu.be/kMWmQ30QIcg)
• Dumbbell Overhead Triceps Extension (http://youtu.be/v3U2H16EzNw)
• Lateral Raise (http://youtu.be/geenhiHju-o)

Notes / Results:

• Tired today. Due to life events I have not had very much to any sleep over the past 2 days. Proud to have done anything.
• Time: 60 minutes. Good
• Weight: 209
• Incline Dumbbell Curl: maxed 4 reps @ 40 on 4th cycle
• Dumbbell Shoulder Press: maxed 6 reps @ 35 pounds on 4th cycle
• Dumbbell Overhead Triceps Extension: maxed 8 reps @ 30 pounds on 5th cycle
• Lateral Raise: maxed 10 reps @ 30 on 4th & 5th cycles