Arms & Shoulders - Rest Day paid off

Felt great today. Glad that I took yesterday off as I got done what I wanted to get done in a good time. Hopefully, I will be able to get after it again tomorrow for my long run.

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 - 15 reps 1st circuit, 12 reps for 2nd, 10 reps for 3rd, 8 reps for 4th, 6 reps for 5th moving up in weight on each circuit. Do 5 circuits. Do 5 circuits.

• Dumbbell Overhead Triceps Extension (http://youtu.be/v3U2H16EzNw)
• Bent Arm Lateral Raise & External Rotation (http://youtu.be/L47Nk74bWoI)
• Standing EZ Bar Curl (http://youtu.be/QI_6gfzp6_U)
• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)

10 core reps (sit ups, elevated feet russian twists with weights, leg ups, decline crossover sit ups, and v-ups) in between each set and 10 burpees at the end of each circuit.

Notes / Results:

• 55 minutes. Last time did this in 60 minutes. Time before that was 65 minutes.
• Weight - 200 pounds.
• Dumbbell Overhead Triceps Extension - max 6 reps @ 35 pounds on 5th circuit. Ready to move up in weight next time.
• Bent Arm Lateral Raise - max 6 reps @ 25 pounds on 5th circuit. Ready to move up on weight next time.
• Standing EZ Bar Curl - max 6 reps @ 40 pounds (each side + EZ Bar = 95) on 5th circuit. Another one to move up in weight.
• Barbell Push Press - max 3 reps @ 85 pounds on 5th circuit. Running into a little resistance here.