First Friday Workout

Biceps, Triceps and Shoulders.

We decided to add a Friday workout that we can do separately that isn't too complicated  but still puts a little burn on.  We changed the format from HIIT and just XYZ reps and timed ourselves.

Tricep Table Pushup* - 20
 Bicep Curl - 40 w/ 5lbs
Wedge Lat Raise** - 20 w/ 5lbs
Skull Crusher - 30 w/ 5lbs
Upper Half Bicep Curl - 40 w/ 5lbs
Straight Arm Side Lat Raise - 20 w/ 5lbs
Tricep Pull Down*** - 30
Table Top Curl**** - 30 w/ 5lbs
Barbie Arm Lat Raise***** - 25 w/ 5lbs
Tricep Kick Backs - 20 w/ 3lbs
Lower Half Bicep Curl - 40 w/ 5lbs
Overhead Press - 20 w/5lbs

I completed all of this in 11:04

My easiest move was the table top curl.

My hardest move was the kick backs simply because my body doesn't  like bending that way.  Second hardest was the overhead press because my traps are so weak.

My Favorite move was the skull crusher cause I love that controlled burn in your triceps.  My second favorite (cause I can never choose) was the barbie arm lats, I love working that muscle group.

My least favorite move was the lower half pulse and it was simply because dumb bells are not good to work with in the lower half.  I always bang my thighs.  If I had a full barbell like I want to get one day, they will be more effective.

I felt my triceps the most.




* Put your hands on the corners of a coffee table, knees to the ground body at a 45° angle.  Do pushups on the table with your elbows in as tight to your sides as possible.

** It's like a straight arm side lat raise, but you are lifting your arms out to your front diagonals to form a "wedge" with your arms.

*** I use a resistance band wrapped around my pull up bar.  Keeping your elbows locked to your sides, pull down the band and engage your triceps.

**** I was trying to simulate one of the machines at the gym where you have your upper arms parallel to the ground on a table and your do a full curl in that position.  It pretty much failed miserably.

***** Bend your arms at a 90° angle and raise them elbows first to your side never going higher than your shoulders.