rotator cuff

seated dumbbell curls
10 x 15 lbs,  10 x 30 lbs, 10 x 35 lbs , 10 x 40 lbs, 4 x 45 lbs
seated overhead dumbbell extension
10 x 15 lbs,  10 x 30 lbs, 10 x 35 lbs , 10 x 40 lbs , 6 x 45
seated dumbbell hammer curls 
10 x 15 lbs,  10 x 30 lbs, 10 x 35 lbs , 10 x 40 lbs , 6 x 45
lying overhead dumbbell extension
10 x 15 lbs,  10 x 30 lbs, 10 x 35 lbs , 10 x 40 lbs

Good arm day. I want to hit 45 on curls for 10 reps which is actually a 90 lb curl using both arms. the goal is to work very heavy for another few weeks and then start a super rest pause routine to get my bikini figure ready. I won't let Kat show me up. :)

All supersets in pairs...no rest between
side planks with knee tuck
2 sets of 20
bent knee crunches
2 sets of 20

rotator cuff therapy, 3 lbs and 6 lbs 4 movements 
2 sets of each
2 sets of push ups
40, 40.... goal is to do my age in push ups at least 2 sets per day. 21 more to go I don't work to failure

lying straight leg lifts
2 sets of 20
lying side leg raises  and tucks
2 sets of 20

butt ups
2 sets of 20
bicycles
2 sets of 20

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Comments

• kattyfigs 2014/05/11
  Hahahahaha! Bikini body ehh? Well in Straya it's winter but I'm always wearing a swimsuit (and rashie) for work anyway. I will try to show you up :P