Arms & Shoulders #4 - 36 days until Super Spartan

Good rest last night but feeling a little sluggish after a good leg workout yesterday. Held on to 204 pounds and completed the workout in 60 minutes. I would like to improve on the time.

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 circuit  - Do 5 circuits.

• Barbell Front Raise (http://youtu.be/5VGep23XHwU)
• Lying Dumbbell Triceps Extension (http://youtu.be/SQ6_8exMujc)
• Seated Barbell Shoulder Press (http://youtu.be/UyTP5uZM3Sk)
• Standing Dumbbell Curl (http://youtu.be/sAq_ocpRh_I)

To improve cardio and core strength incorporate 10 core reps (sit ups, hip crossovers, leg ups, elevated feet russian twists, v-ups, decline cross over sit ups) in between each set and 10 burpees at the end of each circuit.

Notes / Results:

• Weight: 204
• Time: 60 minutes

• Barbell Front Raise: max 7 reps @ 75 pounds on 5th circuit. Tried 85 on 5th circuit but could only do 2 so I went back down to 75.
• Lying Dumbbell Triceps Extension: max 10 reps @ 30 pounds on 4th circuit. 35 pounds was not going to happen as I struggled getting to 10 reps @ 30 on 3rd & 4th circuit. Next time.
• Seated Barbell Shoulder Press: max 6 reps @ 85 pounds on 4 circuit. Went down to 75 pounds on 5th circuit and did another 10 reps like I did on the 3rd circuit.
• Standing Dumbbell Curl: max 8 reps @ 50 on the 4th circuit. Went back to 50 on 5th circuit but really did not have any more gas only completing 4 reps. It was time for me to do my final 10 burpees and go home.