I just finished Shoulders and Arms X. I upped alot of weights (thanks to all you motivating maniacs) and it was a gooooood workout. I also did ARX and for the life of me can't believe Lora can use a medicine ball and ankle weights! She is a freakin' maniac!
Here goes:
Shoulders and arms X
Perform a sequence of exersices then repeat:
Alternating shoulder presses-15/12-15/15-upped
In & out bicp curls- 16/12-16/15-upped
Two-arm tricep kickbacks-15/12-15/12-upped from 10's
deep swimmer’s persses-15/12-15/12
Full supination concentration curls-16/12-16/12
Chair dips-20 legs elevated-25 legs elevated
Upright rows-15/12-15/12
static arm curls-15/12-12/15 upped
Flip-grip twist tricep kickbacks-15/12-20/12 upped from 10's
Two-angle shoulder flys-16/12-16/12 upped from 10's
Crouching cohen curls-15/12-15/15 upped
Lying-down tricep extensions-15/12-15/15 upped
Bonus round
In & outs straight-arm shoulder flys-16/12-16/12 upped from 10's
Congdon curls-16/15 upped -16/12
Side tri-rise-25-30
most anything that was upped was major tough!
ps. did I mention I'm still sore from Chest and Back on Sunday?!
~~Dallys~~
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