Arms & Shoulders with Core Tabata & Traverse Pull Up Leg Ups Finisher

Hit a new personal high on the Dumbbell Front Raise. Increased my range of motion on the Lying Triceps extension by rolling my arms all the way to the bench behind my head and then pausing which makes me start the lift from a dead position. No help from momentum. This makes the lift more difficult.

At the end I forgot about the forearm curls but that is okay since I did 2 rounds of Core Tabata with 5 Traverse Pull Up Leg Ups (hands in a straight line) and 2 trips along the Monkey Bars in the middle.

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 half weight for 10 reps to focus on form and to warm up. Then do 5 sets of 5 reps each at max weight.

• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)
• Bar Curl (http://youtu.be/xZYNH9aXh8U)
• Dumbbell Front Raise (http://youtu.be/5VGep23XHwU)
• Lying Triceps Extension (http://youtu.be/LVqdtjlzJWQ)

Core Tabata:

• Sit Ups (Rounds 1 & 3)
• Mason Twists with 25 pound dumbbell (Rounds 2 & 4)
• Kettlebell V-Ups @ 12kg (Rounds 5 & 7)
• Side Kicks (Rounds 6 & 8)

Notes / Results:

• Weight: 195
• Time: 60 minutes
• Barbell Shoulder Press
• Previous high: 2@95. Goal: 105
• Sets: 65, 75,85, 95, 2@100/3@95
• Lying Triceps Extension
• Previous high: 4@95 Goal: 105
• Sets: 65, 75, 80, 3@85, 3@85
• Bar Curl
• Previous high: 80. Goal: 100 **assuming 15 pound EZ Bar**
• Sets: 65, 4@75, 70, 2@75, 3@70
• Dumbbell Front Raise
• Previous high: 45. Goal: 55
• Sets: 35, 40, 45, 50, 50
• 2 Rounds Core Tabata with 5 Traverse Leg Ups and 2 trips on the Monkey Bars in the middle