Workout 1 – Strength training – Biceps, Shoulders and Triceps with 10 min warm up and stretch.
Standard Bicep 21’s working high to low weights – 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
Hammer curls – 60 reps total – 30 reps with 25 lb DBs and then 30 reps with 17.5 lb DBs
Cross body curls – 60 reps total – 30 reps with 25 lb DBs and then 30 reps with 17.5 lb DBs
Two arm lying down tricep extensions – 45 reps with 17.5 lb DBs
Standing Skull crushers – 45 reps with one 25 lb DB.
One legged dips – 60 reps
Arnold press – 45 reps with 17.5 lb DBs
Seated alternating press – 45 reps with 25 lb DBs
Standing in and out flys – 45 reps with 11 lb DBs
Total time – 53.04
Calories burned – 381
AHR – 125/65% Zone 2, MHR – 165/86% Zone 4
Caloric deficit – 631
Fitness note – I did not get the core max in today. I will have to do some extra segments tomorrow! Still had a great workout and so happy with my lifting today!