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Here's our last day of work before a more relaxing weekend. Toned arms can really make a huge difference in the appearance of fitness. We are shooting for that fit look and for functionality as I mentioned yesterday. This workout is great for both! Having stronger arms and a stronger grip can help you improve with all of the other exercises too. So, that's what today is for - toning and strengthening your arms and shoulders. This workout will take about 50 minutes to complete.

 

(Seated) Military Press
3 sets of 12 reps
30-45 second rest

Barbell Curls

3 sets of 12 reps
30-45 second rest

Alternating Hammer Curls
1 curl each arm is 1 rep

3 sets of 12 reps
30-45 second rest

Bench Dips

You can also use the assisted dip machine if you prefer that.

3 sets of 12 reps
30-45 second rest

Dumbbell Skull Crusher (Barbell pictured)
3 sets of 12
30-45 second rest

Tricep Pushdowns
3 sets of 12 reps
30-45 second rest

DB 21's
This is basically 3 exercises at a lighter-than-usual-weight all back-to-back. 7 front raises, 7 lateral raises, into 7 military presses.

3 sets of 21 reps
30-45 second rest

Click here for PRINTABLE WORKOUT LOG

 

After you've finished your workouts for week two, it's time to check in with the accountability group! Share a victory, a question, a progress photo, a goofy gym photo, or something that inspired you or kept you digging deep these first two weeks. Share with the group here: https://www.facebook.com/groups/10WeekFitnessChallenge/ Let's help each other stay motivated!