Fitnessfreakk366
Cathlete
Today was Triceps & Biceps and I had an excellent workout. Again, I had a hard time getting my HR up. By the 3rd exercise with triceps I jogged in place at my 10 second rests. That helped. Bicep work was no problem, my HR always spikes with bicep work.
10 minutes on treadmill for warmup.
8 sets - 20 seconds on/10 seconds off each exercise.
2 minutes rest between each exercise.
TRICEPS
Close Grip Barbell Press:
45# - 8 sets/10-8 reps
***Good weight for this exercise.
Lying Dumbbell Extensions:
15's - 8 sets/10-7 reps
***Wow, these catch up with you fast. My tri's were screaming by the last set.
Double Arm Kickbacks:
5's - 8 sets/13-10 reps
***I don't think I could have used 8's for this, these killed me. I hate kickbacks but I think this is a good exercise for this type of training. Here is where I jogged in place for my rest periods.
BICEPS
Standing Dumbbell Curls:
15's = 8 sets/9-7 reps
***Good weight for this.
EZ Preacher Curls:
25# - 8 sets/9-8 reps
***Probably could have done 30# here.
Curl Up, Reverse Downs:
10's - 8 sets/6 reps
***Probably could have used 12's for this. There is a better name for this exercise but I can't think of it. Zottman's maybe? Not sure.
Then I jumped on my treadmill for a 10 minute jog to use up an hour.
HR STATS:
1 hr. 2 minutes total
5 minutes below zone
51 minutes in zone
6 minutes above zone
446 calories burned
That is all....
10 minutes on treadmill for warmup.
8 sets - 20 seconds on/10 seconds off each exercise.
2 minutes rest between each exercise.
TRICEPS
Close Grip Barbell Press:
45# - 8 sets/10-8 reps
***Good weight for this exercise.
Lying Dumbbell Extensions:
15's - 8 sets/10-7 reps
***Wow, these catch up with you fast. My tri's were screaming by the last set.
Double Arm Kickbacks:
5's - 8 sets/13-10 reps
***I don't think I could have used 8's for this, these killed me. I hate kickbacks but I think this is a good exercise for this type of training. Here is where I jogged in place for my rest periods.
BICEPS
Standing Dumbbell Curls:
15's = 8 sets/9-7 reps
***Good weight for this.
EZ Preacher Curls:
25# - 8 sets/9-8 reps
***Probably could have done 30# here.
Curl Up, Reverse Downs:
10's - 8 sets/6 reps
***Probably could have used 12's for this. There is a better name for this exercise but I can't think of it. Zottman's maybe? Not sure.
Then I jumped on my treadmill for a 10 minute jog to use up an hour.
HR STATS:
1 hr. 2 minutes total
5 minutes below zone
51 minutes in zone
6 minutes above zone
446 calories burned
That is all....