Over the halfway mark now, and this is where things got a lot more intense! The workouts in week 7 seemed to take an age, there was an increase in most moves from 3 sets to 4 sets of reps. As this was the final 2 weeks of muscle building, all moves are supposed to be performed to maximum effort, which was exhausting!
Day 43- Arms/Abs
Narrow Pushups Ugh I hate narrow pushups, although I have got a lot better at them as this program has progressed. 4 sets of 15 reps.
Seated Triceps Press A move from the previous week, I increased the weight from 6 to 7kg for 4 sets of 8 reps.
Dumbbell One Arm Triceps Extension
Cable one arm tricep extensionDumbbell One Arm Triceps ExtensionGrab a dumbbell and lift it above your head, with the small finger facing ceiling, keep your upper arm close to your head as you lower until your forearm touches your bicep. 3 sets of 8 reps with 4kg weights.
One arm reverse grip triceps pushdown One Arm Supinated Dumbbell Triceps Extension This was a move from a couple of weeks back. It is quite an awkward one to perform because of the unusual grip but once you get used to it, it’s quite effective. I kept the weight at 4kg for this move, as it was supersetted so I found it harder. 3 sets of 8 reps for 4kg.
Skullcrushers Decline Dumbbell Triceps Extension Straight into another superset! Another move from the previous week. I increased the weight from 4 to 5kg, and I really struggled on the last couple of reps of each set. 3 sets of 8 reps.
Close grip barbell bench pressIncline Dumbbell Bench Press w/ Palms Facing in Essentially the same as a bench press, but just with the palms facing in, to target different areas. I upped the weight from 7 to 8kg for 3 sets of 8 reps, but found it extremely tough as it was another supersetted move.
END OF SUPERSETS
Incline Dumbbell Curl A move from a couple of weeks ago, I upped the weight from 4 to 5kg for 4 sets of 8 reps.
Dumbbell Alternate Bicep Curl Just the same as regular bicep curls, but doing one arm at a time and alternating. 4 sets of 8 reps on each side with 6kg weights.
Barbell Curl 21′s Dumbbell Bicep Curls I haven’t got a barbell so I tried to perform this with dumbbells and I think it worked just as effectively. I used 5kg weights for 2 sets of 21 reps! and it burned like hell by the last few reps. Ouch!
Swiss Ball Crunch 3 sets of 25 reps. I love swiss ball crunches!
Jackknife Sit Up Holding Swiss Ball Overhead This was a new one for me. It’s the same as a normal jackknife of V sit up, but you hold the swiss ball overhead the whole time. It was pretty tough! 3 sets of 15 reps.
Stability Ball Reverse Crunch Reverse Crunch I tried to do the reverse crunch with a stability ball between my feet, but the swiss ball in my gym is far too big, so I just did regular reverse crunches, which hurt like hell anyway! 3 sets of 15 reps.
This was a super long workout to kick off week 7. It took over an hour, and that was without cardio! I followed it up with a 40 min outdoor run, my pace is getting much better, and I increased the time this week from 30 to 40 minutes. The program says 30 mins of cardio, but I need to get some miles in for a 5 mile race at the end of the month, so I am starting to build up my mileage again. Safe to say I was fairly exhausted after this workout!