Arms and Interval

I posted a leg workout about three weeks ago, so I thought I’d share with you an upper body workout that I typically do. It takes about 50 minutes and is pretty intense!

Upper Body Workout

Circuit 1: Chest and Triceps (on stability ball — 15 reps x 3)

  • Chest press: 15 lb dumbbells
  • Dumbbell flyers: 15 lb dumbbells
  • Tricep extension: 15 lb dumbbell (just one)
Circuit 2: Shoulders (on stability ball — x3)
  • Seated military press: 10 lb dumbbells, 15 reps
  • Seated straight-arm raises (to front): 10 lb dumbbells, 10 reps
  • Shoulder rotators: 10 lb dumbbells, 15 reps
Circuit 3: Biceps and Triceps (15 reps x 3)
  • Bicep curls: 10 lb dumbbells
  • Standing tricep extension: 15 lb dumbbell (just one)
  • Hammer curls: 10 lb dumbbells
  • Tricep kickback: 10 lb dumbbell (both sides)
Circuit 4: Back and Shoulders (x3)
  • Bent-over rows: 15 lb dumbbell, 15 reps on both sides
  • Straight-arm raises (to side): 10 lb dumbbells, 10 reps
  • Upright rows: 10 lb dumbbells, 10-15 reps
Circuit 5: Chest, Shoulders, Triceps (x3)
  • Lateral fly machines: 40 lbs, 15 reps
  • Cable fly machine: 40 lbs, 15 reps
  • Tricep dips, 12 reps
I was happy to get back in the gym; I worked out my arms using dumbbells at home twice over spring break but it’s just not the same! Yesterday I worked out my legs and did an easy-ish hour on the elliptical reading the April Marie Claire (alternating between resistance levels 15 and 10), so I wanted to do some high-intensity cardio today. I came up with a KILLER two-part interval workout:
.
Part 1: Sprint Intervals, 25 minutes
  • 0-1: 4.0 mph, 5.0 incline
  • 1-3: 8.0 mph, 1.0 incline
  • 3-4: 4.0 mph, 1.0 incline
  • 4-6: 8.5 mph, 1.0 incline
  • 6-7: 4.0 mph, 1.0 incline
  • 7-9: 9.0 mph, 1.0 incline
  • 9-11: 4.0 mph, 1.0 incline
  • 11-12.5: 9.5 mph, 1.0 incline
  • 12.5-14: 4.0 mph, 1.0 incline
  • 14-15: 10.0 mph , 1.0 incline
  • 15-17: 4.0 mph, 1.0 incline
  • 17-18: 9.5 mph, 1.0 incline
  • 18-19: 4.0 mph, 1.0 incline
  • 19-20: 9.0 mph, 1.0 incline
  • 20-21: 4.0 mph, 1.0 incline
  • 21-22: 8.5 mph, 1.0 incline
  • 22-23: 4.0 mph, 1.0 incline
  • 23-24: 8.0 mph, 1.0 incline
  • 24-25: 4.0 mph, 1.0 incline
Part 2: Incline Walking, 15 minutes
  • 0-5: 4.0 mph, 5.0 incline
  • 5-6: 4.0 mph, 10.0 incline
  • 6-7: 4.0 mph, 9.0 incline
  • 7-8: 4.0 mph, 8.0 incline
  • 8-9: 4.0 mph, 7.0 incline
  • 9-10: 4.0 mph, 6.0 incline
  • 10-11: 4.0 mph , 5.0 incline
  • 11-12: 4.0 mph, 4.0 incline
  • 12-13: 4.0 mph, 3.0 incline
  • 13-14: 3.0 mph, 2.0 incline
  • 14-15: 2.0 mph, 2.0 incline
I haven’t done high-intensity interval training in so long, and it was INTENSE. I was sweating so hard that my mascara was running down my cheeks and I looked like I was crying. The incline walking was surprising challenging. I intended it to be just a cool-down but it turned into a nice workout that really targeted my glutes but still was slow enough that I could read the latest People magazine. I’ve read that you’re only supposed to do HIIT 2x a week and I’m hoping that’s true because it was pretty hard!
.
Well, it’s time for me to get to bed and maybe tomorrow I’ll take pictures of my food for once!
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: