Workout of the Day: Bi's, Tri's, & Shoulders

Today’s workout is for arms and shoulders, along with some aerobic cardio!

Warm up- 1 mile jog at 3% incline

 

Weights- 12 reps, repeat circuit twice

21’s Bi curls

Tri dips on bench with 1 leg up

Dumbbell shoulder press

 

Intervals- 5 mins of 30 sec @ 15 resistance, 30 sec @ 5 resistance

 

Abs-

Scorpions 15 to each side

Crunch series 50,50,50

 

Weights- 12 reps, repeat circuit twice

Dumbbell Bi curls

Barbell Skullcrusher

Dumbbell Front and Lateral Shoulder raises

 

Intervals- 6 mins of 1 min @ 15 resistance, 1 min @ 5 resistance

 

Abs-

Planks- 1 min, 2 total

Side planks- 1 min on each side, twice

 

Weights- 12 reps, repeat circuit twice

Hammer curl

Tri kickbacks

Supraspinatus twist raises

 

Abs-

Bench double leg leg lifts 20 total

Square roots 20 to each direction (3 ways)

 

Cardio- 20 min jog on treadmill