9/01/24

Today was a solid upper body/arm workout ... got a great pump out of this ... I have been traveling SO much I am tired and exhausted by living/parenting out of my normal routine... it was nice to take a break from my typical responsibilities parenting and sneak this in today. 

A.

Tricep Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x15 with 75# EZ bar

B.

Diamond Push Ups

3 sets x max reps

-15,15,12

C.

Pull Ups

3 sets x 8-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-12,10,8

D.

Lat Pulldowns

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x12 with 150#

E.

Cable Rows

3 sets x 10-15 reps

-3x15 with 130#

F.

Dumbbell Side Raises or Cable Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x10#

G.

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x10#

H.

Barbell Curls

3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x12 with 75#

I. 

Dumbbell Shrugs

3 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x15 with 2x100#

J.

3 Sets:

Cable Curls x 15-20 reps

Tricep Push-Downs x 15-20 reps

-Complete ... don't remember the exact reps/weights, but got a huge pump out of this.