Today I did an arm workout that consisted of both biceps and triceps exercises. It’s the same arm workout I’ve been doing for a little while now. I followed immediately with a steady state cardio workout on the treadmill. It felt good to run again, it feels like it’s been awhile.
Arm Workout
Barbell Curls
- Warm up: 2 sets x 12 reps, 20#
- 1 set x 9 reps, 40#
Hammer Curls
- Warm up: 1 set x 12 reps, 10# dumbbells
- 1 set x 6 reps, 20# dumbbells
Preacher Curls
- Warm up: 1 set x 12 reps, 20#
- 1 set x 9 reps, 30#
Skullcrushers
- Warm up: 2 sets x 12 reps, 30#
- 1 set x 10 reps, 35#
Tricep Extension (standing)
- Warm up: 1 set x 12 reps, 15#
- 1 set x 10 reps, 25#
V-Bar Pressdowns
- Warm up: 1 set x 12 reps, 30#
- 1 set x 8 reps, 40#
Steady State Cardio Workout
- 5 minutes @ 4 mph
- 15 minutes @ 6 mph
- 5 minutes @ 4 mph
Total Time: 25 minutes
Total Distance: 2.166 miles
Total Calories Burned: 254 calories
Almost time for dinner…have a great night!
All the best,
Melinda 
