Arm Workout

Again, short on time, but I made it work this morning. I threw in some ab work in between sets as well.

Ran 3 miles AM treadmill (7.0 mile 1.5 miles, 8.0 1.5 miles) 24 minutes

Bicep Workout:

• 3 sets/12-15 reps dumbbell individual bicep curls (20 lbs)
• 3 sets/12 reps cable bicep curls (30 lbs)
• 3 sets/ 12 reps barbell bicep curls (30 lbs)
• 2 sets of 21's with 10 lb dumbbells
• 1 set to fatigue of dumbbell bicep curls (15 lbs)

Tricep Workout:

• 3 sets/15 reps bench dips
• 3 sets/12 reps close grip barbell bench press (45 lbs) 
• 3 sets/12 reps bent-over one-arm dumbbell tricep extension (15 lbs)
• 3 sets/15 reps tricep pushdowns (60lbs)

Ab Workout:

• 2 sets/50 reps floor crunches 
• 3 sets/50 reps air bike with 8 lb ball for torso rotation
• 2 sets/25 reps cross-body crunches
• 1 set/25 reps lying flat leg raises with partner for push-down
• 1 set/30 reps jackknife sit-up
• 1 set/1 min plank
• 2 sets/12 reps side plank with 15 sec. hold/reps/15 sec. hold