Thursday Arm workout- Week 1 Buff Arm Challenge

Today I am going to lift HEAVY (15-25lbs, less reps) I have heard that lifting heavy/less reps actually burns more calories than lifting light/more reps. I am going to put alternate between heavy and light days for variety. I am going to go through the entire circuit 3 times.

Circuit:
1 set
1. Bicep curls 15lb/10r (2 15# dumbbells)
2. Skull crushers 20lb/10r (use bar, tricep)
3. Cardio: 30 sec Mountain Climbers
4. Shoulder Press 10lb/10r (2 10# db shoulders)
5. Upright rows 20lb/10r (shoulders, back, 2 10#db)
6. Front raises 5lb/10r (shoulders)
7. Cardio burst: 10 blurpees
8. Pushups 12 (pecs, shoulders, triceps)

2 set

1. Bicep curls 20lb/8r (2 20# db alternate arms if needed
2. Skull crushers 25lb/8r (use bar, tricep)
3. Cardio: 30 sec Mountain Climbers
4. Shoulder Press 12lb/8r (2 12# db shoulders)
5. Upright rows 15lb/8r (2 15# db shoulders, back)
6. Front raises 8lb/8r (2 8# db shoulders)
7. Cardio burst: 10 blurpees
8. Pushups 12 (pecs, shoulders, triceps)

3 set
1. Bicep curls 25lb/12r alternate arms
2. Skull crushers 30lb/6r (use bar, tricep)
3. Cardio: 30 sec Mountain Climbers
4. Shoulder Press 20lb/6r (2 20# db shoulders)
5. Upright rows 20lb/6 (2 20# db shoulders, back)
6. Front raises 10lb/6 (2 10lb db shoulders)
7. Cardio burst: 10 blurpees
8. Pushups 12 (pecs, shoulders, triceps)

This workout should take about 20 minutes.

oh and I never got around to running the 9 miler last night so I guess yesterday was my rest day! No more rest days this weeks! All or nothing!