Buff Arm Challenge- Workout for Tuesday

I totally slacked off last week. There was family and a wedding (it was awesome). Back to reality!

Here is an arm workout for tomorrow.

(5-10 lbs 16reps 2 sets)

1. Biceps Curl
2. Overhead triceps extensions
3. Chest flys (lie down weight goes out)
4. Upright rows
5. Tricep dips (on a bench, push with arms not body)
6 Texas T's (my nickname)
With a dumbbell in each hand and keeping arms straight, extend arms forward to shoulder height (palms facing eachother). Keeping arms straight press arms out to sides hold for 1 sec. Press arms back together in front of chest (arms still straight) Release arms down for 1 rep.
7. Shoulder press with dumbells (palms facing out)
Start with arms bent right next to shoulders press weights straight above head and back for 1 rep.
8. Back Presses
With a dumbbell in each hand bend forward from the waist with arms by sides (feet should be hip distance apart). With the arms behind your body press dumbbells together and back apart for 1 rep. (very small movement)