3/23: Arm Workout and Cardio

Today was arm workout day and since I didn’t do any cardio yesterday like I said I was going to, I did some cardio afterwards as well. I did the same arm workout I did last week. The workout involves doing a warm up set or two, then doing just 1 straight set until failure but with no more than 10 repetitions. So basically the weight needs to be heavy enough so that I can’t lift it any more than 10 times. If I can, it’s time to increase the weight.

Enough of the blah blah blah, here’s the workout:

Arm Workout

Barbell Bicep Curls

• Warm up: 2 sets x 12 reps, 20#
• 1 set x 7 reps, 40#

Hammer Curls

• Warm up: 1 set x 12 reps, 10# dumbbells
• 1 set x 10 reps, 15# dumbbells

Preacher Curls

• Warm up: 1 set x 12 reps, 20#
• 1 set x 7 reps, 30#

Skullcrushers

• Warm up: 2 sets x 12 reps, 20#
• 1 set x 10 reps, 30#

Standing Tricep Extensions

• Warm up: 1 set x 12 reps, 15#
• 1 set x 10 reps, 25#

V-Bar Pushdowns

• Warm up: 1 set x 12 reps, 30#
• 1 set x 7 reps, 40#

Cardio Workout

• 5 minutes @ 4 mph, 10% incline
• 5 minutes @ 6 mph, 10% incline
• Repeat 3 times for a total of 30 minutes
• 10 minutes @ 4 mph, 10% incline

Total Distance: 3.166 miles

Total Time: 40 minutes

Total Calories Burned: 525 calories

I’m not sure how accurate my treadmill is as far as telling me how many calories I’ve burned. I’m willing to bet it’s pretty close but I hope to get one of those calorie counting armbands, like the BodyBugg, in the near future. If you have any experience with one, feel free to share your experiences below.

It’s Biggest Loser night! I hope you’re having a great week!

All the best,

Melinda