Arms & Shoulders Monday

Keeping at it. Working everyday at making progress.

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 1st set is low weight to warm up and focus on form. Sets 2 - 5 are for max weight for 5 reps each.

• 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)

Core Tabata

• Sit Ups
• Mason Twists
• V-Ups
• Crossover fingers to knees

Notes / Results:

• Time: 50 minutes. More impact, less time.
• Weight: 197. Last time I did this routine the note was that I plateaued at 201. Ha!
• Incline Dumbbell Curl
• Previous high: 3@ 40 Goal: 50
• Sets: 35, 40, 3@45, 45, 45
• Dumbbell Shoulder Press
• Previous high: 6@40 Goal: 50
• Sets: 35, 40, 2@45/3@40, 1@45, 4@40
• Dumbbell Overhead Triceps Extension
• Previous high: 6@40 Goal: 50
• Sets: 35, 40, 3@45, 40
• Lateral Raise
• Previous high: 30 Goal: 40
• Sets: 25, 4@30, 30. 30
• Tabata - 2 rounds with 10 pound plate on sit ups, 25 pound dumbbell with Mason Twists, 12kg kettlebell with V-Ups, 10 pound plate with Crossover fingers to knees