Todays Shoulder & Arm Workout
20
Feb.
Warmup
- 0.8 Mile Run (I would’ve gone further but I think I have shin splits or just very sore shins from yesterday’s run. It hurt like hell and I had to stop)
Boxing Training
- Speed bag work (3 sets of 3 minutes)
- Jumping rope (3 sets of 1.5 minutes between speed bag work)
- Heavy bag work (2 sets of 3 minutes, 3 sets of 2 minutes)
Weight Lifting - Focus on Shoulder & Arms
- Superset 1
- Seated Dumbbell Shoulder Press w/ 40 pound dumbbells (2 sets of 10)
- Seated Dumbbell Shoulder Press w/ 50 pound dumbbells (2 sets of 10)
- Seated Bicep Curls w/ 25 pound dumbbells (4 sets of 10)
- Tricep Pushdowns w/ 130 pound weights (2 sets of 10)
- Tricep Pushdowns w/ 100 pound weights (2 sets of 10)
- Superset 2
- Front Dumbbell Raises w/ 20 pound dumbbells (3 sets of 10)
- Close Grip Bench Press w/ 50 pound weights (3 sets of 10)
- Standing Barbell Curls w/ 50 pound weights (3 sets of 10)
- Superset 3
- Lateral Dumbbell Raises w/ 20 pound dumbbells (3 sets of 10)
- Seated Bicep Curls w/ 30 pound dumbbells (3 sets of 10)
- Close Grip Bench Press w/ 50 pound weights (3 sets of 10)
- Incline sit-ups (3 sets of 10)
Cool Down
- None today….I was friggin beat.