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Monday’s Workout: Arms & HIIT 09/23/13

I cannot explain how excited that I was to learn my gym reopened. It was closed for a week, where they did some renovations. Regardless, I am back to my 5 a.m. workout. Now that I am back to normal, here was today’s workout:

Active warmup
Superset: Chin Ups – 12 reps (palms facing you)
Superset: Dips – 25 reps
(4 sets)

Superset: Straight bar curls – 10 reps
Superset: Skull crushers – 10 reps
(5 sets)

Tri set: Tricep pushdown – 12 reps
Tri set: Incline bench dumbbell curls (simultaneous) – 12 reps
Tri set: Bench dips – 10 reps
(4 sets)

Tri set: Rope curls – 12 reps
Tri set: Inside girl ez bar curls – 6 reg reps, 6 slow reps
Tri set: Concentration curls – 10 reps or until failure
(4 sets)

5) Finisher
Tri set: Standing double front bicep cable curls 15 reps
Tri set: Single armed rope kickback 8 reps (4/4 tempo)
Tri set: Straight bar reverse curl thumb over grip 10 reps (light weight, 3/3 tempo)
(4 sets)

For tonight’s HIIT session, I’ve decided to go back to the one that has challenged me the most. However, I made a few alterations. I’ll post my time & calories burned after the session.

  • Jump rope (no jump rope, then do jumping jacks)
  • High knees
  • Butt kicks
  • Mountain climbers
  • Pushups (on knees)
  • Burpees

30 secs on.  10 sec rest.  2 circuits.

  • Burpees
  • Lunges (right leg)
  • Lunges (left leg)
  • Squats
  • Side kick (right leg)
  • Side kick (left leg)

30 secs on.  10 sec rest.  2 circuits.

  • Jump rope  (no jump rope, then do jumping jacks)
  • Pushups
  • Oblique Twists
  • Sit Ups – Hands above head
  • Hands to Ankles
  • leg lift crunches

30 secs on.  10 sec rest. 2 circuits.

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