allthingssweaty

…because real women sweat. Not perspire. Not glow. Sweat.

Workout 4/24/12-Upper Body Strength

Back at the gym after yesterday’s rest and it felt great! Tracy couldn’t join me today…she went to the doctor to make sure her ribs and wrist weren’t broken. Ribs are probably just bruised and we’re waiting on x-rays for the wrist. She might be out on the lifting part of working out for a while. Boo. We found another adventure run! This one is in June and it called the Gladiator Rock N’ Run. Time to start training again…or still, since we never really stopped. I’m going to change things up just a bit…add more days with straight weights and we are going to run outside more since June in Texas is ridiculously hot and we need to get acclimated to the weather. Anyway, on to the workout:

Warm-up: 3 minute walk @ 3.5, 10 minute jog @5.5 and 6.0

Biceps and Triceps (alternate the exercises, reps are 12-10-8-6-12 and a different exercise for each muscle for 12, use this for each muscle group)

  • Bicep curl, 30 lb bar
  • Tricep Extension, 17.5 lb dumbbell (for 12 and 10), 20 lbs (for the rest)
  • 2nd excercise: low bicep pull-up
  • 2nd excercise: tricep dip

Back and Chest

  • Iso Lateral High Row (this is a “machine” at the gym, modified pull-ups would work if you don’t have access), 35 lbs
  • Dumbbell Chest Press, 20 lb dumbbells
  • 2nd exercise: seated row machine, 50 lbs
  • 2nd exercise: Chest Fly, 25 lbs

Shoulders

  • Side shoulder raise, 15 lbs
  • 2nd exercise:  Arnold press, 15 lbs  (start with your arms out to the side at a 90 degree angle, elbows level with your shoulder, press the weight over your head, rotate your palms inward and bring the weights down until your elbows are at 90 degrees in front of your face, back to starting position)

Don’t forget to stretch it out afterward!

Happy Sweating!

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