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Workout results 8/27 - 1 day to go!

Wednesday, August 27, 2008

This was by far one of my best weight workouts in terms of intensity. I stacked all my weights so that I could go from one to the next in a fast pace. If I did need a break in between sets it was only for a few seconds. It was a fast, short workout but an extremely effective one! My arms are shot!! I gotta say, I love that feeling!!

Biceps, Shoulders and Triceps -

Standard Bicep 21's working high to low weights- perform 1 set - 84 reps total

21 reps with 25 lb DBs
21 reps with 17.5 lb DBs
21 reps with 11 lb. DBs
21 reps with 6.6 lb. DBs

Alternating Hammer curls - working high to low weights - perform 2 sets - 160 reps total - 80 reps for each arm.

20 reps with 25 lb DBs
20 reps with 17.5 lb DBs
20 reps with 11 lb DBs
20 reps with 6.6 lb DBs
repeat for 2nd set

Alternating Cross body curls - working high to low reps - perform 2 sets - 160 reps total - 80 reps for each arm.

20 reps with 25 lb DBs
20 reps with 17.5 lb DBs
20 reps with 11 lb DBs
20 reps with 6.6 lb DBs
repeat for 2nd set

Alternating Seated Shoulder presses - working high to low weights - perform 2 sets - 160 rep total - 80 reps each arm.

20 reps with 25 lb DBs
20 reps with 17.5 lb DBs
20 reps with 11 lb DBs
20 reps with 6.6 lb DBs
repeat for 2nd set

Standing Arnold press - working high to low weights - perform 1 set - 80 reps total.

20 reps with 25 lb DBs
20 reps with 17.5 lb DBs
20 reps with 11 lb DBs
20 reps with 6.6 lb DBs

Tricep extensions with resistance band - perform 2 sets - 160 reps total - 80 reps for each arm.

20 reps, then hold and pulse another 20 reps - 40 reps total each arm
repeat for 2nd set

Two arm lying down tricep extensions - working high to low weights - perform 2 sets - 120 reps total

20 reps with 17.5 lb DBs
20 reps with 11 lb DBs
20 reps with 6.6 lb DBs
repeat for 2nd set

One legged dips - 40 reps

Total time - 53 mins
Calories burned - 337
AHR - 118/61% Zone 2, MHR - 163/85% Zone 4
Caloric deficit - 474

Totals for the week -
Time - 221 mins
Calories burned - 1,458
Caloric deficit - 1,995
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Member Comments About This Blog Post
  • no profile photo CD1560354
    I see that you do a lot of alternating arm exercises. Have you considered making these constant tension to up the intensity? Just start with both arms in the up position, go down with one arm, return to the up position, and go down with the other. It doesn't feel too much more difficult, but your muscles may thank (or despise) you.
    4524 days ago
  • DEEANN8
    You are awesome! Keep up the good work.
    4527 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.