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3/11 Workout: Biceps, Triceps & Cardio

Posted Mar 11 2010 10:11pm

Standing Triceps Extension For some reason my triceps were really sore today. I must have used them more than I thought yesterday during my ab workout. Whoooops! I still did pretty well even though they were so sore – I raised the weight 5 pounds and still did 12 reps ( last week I did 15 reps with less weight).

The ab workout I did yesterday must’ve done some good because it hurts to move my entire abdomen today. It got worse as the day went on. It’s been quite a few weeks since I did any ab stuff, so I was expecting it. I’ll start doing an ab workout at least once a week again.

Biceps Workout

Preacher Curls

  • 4 sets x 15 reps, 20# Barbell

EZ Bar Curls

  • 4 sets x 15 reps, 25#

Hammer Curls

  • 4 sets x 15 reps, 10# dumbbells

Triceps Workout

Skullcrushers

  • 4 sets x 12 reps, 25# barbell

Tricep Pressdowns

  • 4 sets x 12 reps, 30#

Standing Tricep Extensions

  • 4 sets x 15 reps, 15# dumbbell

Cardio Workout

  • 2 minute warm-up @ 4 mph, 10% incline
  • 15 minute steady jog @ 6 mph, 10% incline
  • 13 minute steady walk @ 4 mph, 10% incline

Total Time: 30 Minutes

Total Distance: 2.5 miles

Total Calories Burned: 412 Calories

The End. ;)

Have a great night!

-Melinda

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