This was my workout for the day:
Upper Body Focus:
3 x 12 upright row w/20lb barbell
3 x 12 shoulder raise per arm w/10 lb kettlebells
3 x12 alternating curls per arm w/25lb dumbbells
3 x 12 military press w/20lb barbell
3 x 12 skull crushers w/20lb barbell
3 x 12 tricep kickbacks per arm w/10lb dumbbells
3 x 12 one-armed row per arm w/25lb dumbbells
3 x 12 front raise per arm w/5lb dumbbells
3 x 12 single arm tricep extension, per arm w/10lb dumbbells
3 x 12 reverse curls w/20lb barbell
3 x 12 wrist curl, per arm w/10lb dumbbells
3 x 12 good morning bows w/20lb barbell
3 x 12 dumbbell flys w/10lb kettlebells
3 x 12 supermans
3 x 12 standing kettlebell press-ups per arm w/10lb kettlebells
Cardio: two rounds of Tabata followed by four 3:00 rounds of shadow boxing
Total workout time: 100 minutes
Currently I’m working on securing more dumbbells for my home gym as the 10lb weights aren’t as challenging on some exercises, but the 20 pounders are too much; so I’m looking to get a couple more dumbbells where I can change the plates out to make them fit my needs.
Some days I alternate my sets to four or five of varying repetitions depending on my goals for the day, but I always break it up into either upper or lower body work as opposed to defining a muscle group; it’s a plan that has worked for me thus far.
The number of Tabata’s I do varies on the day as well. Sometimes I feel good enough to do three or four circuits, whereas other times I can only get through one depending on how fatigued or sore my muscles are from the prior day’s routine.
The shadow boxing is a fun incorporation that really gets my heart pumping so I love ending off with that—although I have to wait a couple minutes after completing the Tabata session before I have the breath to begin.
I work on Abs daily and I have never been comfortable just doing sets of 12 or 15 like most of my mags advise, that just has never gotten me the results I’m seeing now—despite my dedication to eating well—so I continue to focus on completing at least 700 repetitions to really give my abs some lovin.
What did you all do today?