I did a nice two hour long arms and chest workout with the hubs today. We usually devote an entire workout to arms and then another to chest. However, today we felt like combining a few of our favorites from each. So, that's just what we did...
Our first and second exercises of the workout were preacher curls and reverse preacher curls. The two look very similar, with the exception of hand grip. Palms face up during regular preacher curls and face down during reverse preacher curls.
Preacher Curls - 20lb. weight - 30 reps
Reverse Preacher Curls - 20lb. weight - 30 reps
Barbell Press - 30lb. weight - 30 reps
3-Part Curl (21s) - 15lb. weight - 21 reps
There are 3
sets of 7 reps in 3-part curls, hence the name 21s. Each set is a little
different. For the first 7 reps, I begin with my arm extended downward, curl the
dumbbells half way up with my arms parallel to the floor, and then return back
down to the starting point. For the next 7 reps, I begin with my arms bent and
parallel to the floor, curl the dumbbells to my shoulders, and then return to
the starting position. For the last 7 reps, I begin with my arms extended
downward, curls the dumbbells all the way up to my shoulders, and then back down
to the starting position.
Wrist Curl - 20lb. weight - 30 reps
Skull Crusher - 10lb. weight - 30 reps
Pull Downs (regular grip) - 60lb. weight - 30 reps
To wrap it up, I did some stretches and ate a small, healthy pre-workout snack. I was exhausted after this workout. Now it's your turn. Go move your tush!
Much love! <3
-Theresa
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