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)
- 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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