A friend of mine pinned this 7 day arm challenge on pinterest, so I thought I'd give it a try. I have attached the original link as some of the days exercises include videos, http://skinnyms.com/summer-arms-challenge/, and I am posting this before doing any of these exercises.
Since I use MFP (my fitness pal) to track my food, exercise, weight, and measurements, which have all been updated recently. So here I go....I will either update this post with my fantastic results...or give my two cents (or maybe just one) about this program.
Monday
Perform 3 circuits of the following routine.
Tricep Push ups –
12 reps
Rest 20 seconds
Bicep curls – 12
reps
Rest 20 seconds
Tricep Kickbacks
– 12 reps each arm (Complete 12
reps total for each arm. It’s O.K. to either perform one type or combine
the three types of kickbacks in the video…only 12 reps total per side)
Rest 1 minute
Tuesday
Tricep Dips
– 20 reps
Rest 1 minute before beginning 4 Minute Fat Blaster
4 Minute Fat Blaster via Youtube (see below), or
it’s official name, Tabata Intervals. You will perform the circuit 2 times
which = 4 minutes. This routine is designed to continue burning fat for up to
24 hours.
Tabata Formula:
Complete routine 2 times…follow the video
20 seconds for exercise + 10 seconds rest = 30 seconds
30 x 8(exercises) = 240 seconds / 60 seconds = 4 minutes
Wednesday
– Rest/Recovery Day
Thursday
Complete the following circuit 4 times
Tricep Extensions
– 12 reps
Rest 15 seconds
Bicep Concentration Curls
– 10 reps each arm
Rest 15 seconds
Tricep Dips – 20
reps
Rest – 15 seconds
Bicep Hammer Curls
– 12 reps
Rest 1 minute
Friday
Complete the following circuit 3 times.
Tricep Push up –
12 reps
Bicep Curls – 15
reps
Lying Tricep Extensions
– 15 reps
Rest 1 minute
Saturday
4 Minute Fat
Blaster via Youtube (see video below)
Rest 5 minutes
Complete the following circuit 2 times.
Bicep Curls – 20
reps
Rest 20 seconds
Tricep Kickbacks
– 20 reps each arm
Rest 20 seconds
Sunday
Complete the
following circuit 4 times.
Tricep Dips –
Failure (as many as you can do)
Rest 20 seconds
Bicep Hammer Curls
– 15 reps
Rest 1 minute
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