For the next week, or as I like to call it the last week before the madness starts, I am going to post my workout each day. Please remember I have been doing this (working out regularly) for 16+ months. If you are just starting out, or working out less than 5 times per week these workouts are probably not for you. I should start by explaining how my workouts are set up. I have 4 basic workouts, each working specific parts of the body, although there is some overlap. I have a chest/upper back, shoulders, arms and (ugh) legs. I have 3 basic ab workouts, I do one of them ever time I work out. Ok, here goes.
Todays workout: ARMS
15:00 minutes on elliptical 5:00 at 7 incline and resistance of 20, 5:00 at 8 incline and resistance of 30, 3:00 at 8 incline resistance of 25, 2:00 at 7 incline resistance of 20. All 15:00 at speeds od 175-182 strides per minute. Distance 1 mile. Calories burned 351.
Hammer curls with 30 lb dumbbell 12 with each arm.
Tricep extensions, single arm 15 lb dumbbell 12 each arm
Standing straight bar barbell isolations, bar plus 35 lbs on each end, 12 reps
Standing overhead tricep extensions on cable crossover, using rope attachment and 70 lbs resistance 15 reps
Rope hammer curls on cable crossover 70 lbs resistance 12 reps
Rope tricep extensions on cable crossover 90 lbs resistance 12 reps
Straight bar curls on cable crossover, 80 lbs resistance 12 reps
Reverse grip tricep extensions with straight bar on cable crossover
Kettleball curls 20 lbs 12 reps each arm
Tricep extensions with straight bar on Cable crossover 90 lbs resistance
High curls with single handles on cable crossovers 35 lbs each arm 12 reps each arm
4 sets of 25 weighted reverse crunches
2:00 rest
Do it all again, except change crunches to weighted oblique crunches
2:00 rest
Do it all again, except change crunches to weighted crunch (45 lb weight) on exercise ball
So, that's the basic arm workout, I usually do another 100 of some kind of crunch and about half the time I go another 15 minutes on the elliptical, or, occasionally I go to the track and run a mile. Remember, this is not the workout I started with, this is what it has grown into. I also vary it. Right now I'm in a cycle of light weight, lots of reps, doing the workout as a circuit. In about a week I will add weight, lower reps, do 3 sets of each exercise, with rest between sets. Keep that body confused! That's alot of very dry text, I'll try to liven these up. Maybe a video of a monkey in a suit, smoking a cigar, handing me my water bottle as I sweat would help.
That's all for now,
See you at the gym.
