Day 17 Arms and Shoulders, Ab Ripper

After a long day of travel I popped in the Shoulders and Arms workout.

Alternate Shoulder Presses 10x30lb 8x35lb (Increase)
In n' Out Curls 16x20lb 16x25lb (Increase)
Tricep Kickbacks 10x15b 10x15lb (15lbs are tough for me)

Swimmers Press 8x30b 8x30lb (increase in lb first set)
Concentration Curls 10x25lb 10x25lb (Increase)
Chair Dips 42 dips 35 dips

Upright Rows 10x25lb 8x30lb
Static Curls 16x25 16x25
Flip-Grip Kickbacks 10x10lb 10x10lb

Seated Shoulder Flys 16x15lb 16x15lb
Crouching Cohen Curls 10x20lb, 10x15lb, 10x20lb, 8x15lb (increase)
Tricep Extensions 10x25 9x25lb (increase in 2nd set)

Lat Raises 16x10lb 16x10lb
Congdon Curls 10x25lb, 5x20lb 10x25lb, 5x20lb (increase)
Side Tri-Rises 27 per side 36 per side (increase in both sets!!)


Ab Ripper completed each rep for each exercise. Still Challenging but my core is stronger. I did all this right before the big storms hit Fitchburg.


Duration: 1 hr 15 mins
Cals: 519