7-Week Program

I began my new 7-Week Workout Program on Monday. (Side Note: Why 7 weeks and not 4, 6 or 8 - something a little more normal?! Because I'm headed to MN again in 7-weeks, so I wanted it to extend right up until then!) 

Each time a workout series ends for me, (roughly 4-8 weeks) I typically take a week or two off and just do whatever I want at the gym, outside or wherever! This keeps me motivated, fresh and defers me from any burnout!

So I started a new Program this week! I am loving it already, especially because after Day 1 I was extremely sore! This is kind of a "quirky" program, but it's one that changes, yet doesn't change each week. The weight/reps/sets will change each week. The movements won't!

So here is what I did on Monday that left me sore up until today (and I am still mildly sore!):

Shoulder + Tricep + Bicep (+ Set of Abs)

1 (a). Rope/Cable Overhead Extension

1 (b). DB Military Press (Make "Y")

- 4 sets; RI = 30 sec. -

2 (a). King Throne with 5 lb weight

2 (b). Grasshoppers

- 4 sets; RI = 30 sec. - 

3 (a). Bench Dip (w/ feet up on other bench)

3 (b). DB Front Raise on one-leg

- 4 sets; RI = 30 sec. -

4 (a). Cable Pushdown
4 (b). DB Lat Raise on one-leg

-  4 sets; RI = 30 sec. -

5 (a). One-Arm DB Tri Kickbacks

5 (b). Alternating DB Shoulder Press
5 (c). BB Curl
- 4 sets; RI = 30 sec. -

I loved it & it loved me because I was exhausted and shaky at the end. This always tells me I gave it 110%.

Stay tuned to tomorrow, when I'll give the Leg Workout I did today!

CHEERS!

Updated Shoulder, Tricep, Bicep Workout

As I updated the Summer Leg Workout, so I did I with the other ones as well! Today I bring you the updated Shoulder, Tricep & Bicep Workout. Below you will see it. You can also click HERE for it.

1 (a). Rope/Cable Overhead Extension

1 (b). BB Military Press

- 4 sets; RI = 30 sec. -

2 (a). BB Skull Crusher

2 (b). DB Front Raise

- 4 sets; RI = 30 sec. - 

3 (a). Cable Pushdowns

3 (b). DB Lat Raise

- 4 sets; RI = 30 sec. -

4 (a). Tricep Pushup
4 (b). Alternate DB Press
4 (c). DB Curl

-  3 sets; RI = 30 sec. -

Remember yesterday when I questioned, "What more can you give?" These 3 "updated" workouts make me feel like I am 110% spent. Exhausted. Worked so hard that literally I might not be able to pull out another rep. 
 

So here is my new Shoulder, Tricep, Bicep Workout is just more intense (and interjects an Ab set):

1.  (a) Rope/Cable Overhead Extension, (b) BB Military Press
1. 6 sets, 12 Reps Rope/Cable Overhead (*40lb) - 12 Reps BB Military Press (20lb), RI-30 sec. (Next week it will be 7 sets.)
2.  (a) Ball Crunch with Weight, (b) Standing DB Side-to-Side
1.  6 sets, 15 Reps Ball Crunch (*25lb) - 15 Rep/each side Standing DB Side-to-Side (*25lb), RI-30 sec. (Next week it will be 7 sets.)
3. (a) BB Skull Crusher, (b) DB Front Raise
1. 6 sets, 10 Reps BB Skull Crusher (*25lb) - 10 Reps DB Front Raise (*8lb), RI-30 sec. (Next week it will be 7 sets).
4. (a) Cable Pushdown, (b) DB Lat Raise
1. 6 sets, 12 Reps Cable Pushdown (*60lb) - 10 Reps DB Lat Raise (7.5lb), RI-30 sec. (Next week it will be 7 sets.)
5. (a) Tricep Pushup, (b) Alternate DB Press, (c) BB Curl
1. 4 sets, 8 Reps Tricep Pushup - 10 Reps/each side Alternate DB Press (*7.5lb), 10 Reps BB Curl (*35lb), RI-40sec. (Next week I will try for 5 sets).

 The end! 

CHEERS!