Arms & Shoulders - 4 Rounds Dumbbell Tabata

Continuing with the new style of doing 5 sets of each exercise at a time instead of in a circuit. The results so far have been that it has been difficult to hit my previous highs and my legs are still killing me from Wednesday’s leg day. Hopefully this is a good sign that this style is more physically challenging.

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 set (warm up & form), 12 reps for 2nd, 10 reps for 3rd, 8 reps for 4th, 6 reps for 5th moving up in weight on each set.

• 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)

Tabata - Dumbbells

• Dumbbell Row
• Lunges
• T-Pushups
• Side Lunges

Notes / Results:

• Time: 60 minutes. All of my workouts are 60 minutes now.
• Weight: 201. Plateaued. I will bust through this.
• Incline Dumbbell Curl: max 3 reps @ 40 on 5th circuit. Had hit 6 reps @ 45 previously but this bench was steeper so I increased my range of motion. Also, new routine of sets instead of circuits.
• Dumbbell Shoulder Press: max 6 reps @ 40 on 5th. Increased from 35. Good to hold here for now.
• Dumbbell Overhead Triceps Extension: max 6 reps @ 40 pounds on 5th circuit. New high. Need to hold.
• Lateral Raise: max 6 reps @ 30 on 5th circuit. Was not ready for 35 last time. Not ready for it now either.
• Tabata - 4 rounds. Got to 35 pounds on the Rows & Lunges, 25 pounds on the Side Lunges, 10 pounds on the T-Pushups