Wednesday, May 28, 2014

Arms & Abs workout

Lately I've been really trying to build some shoulder and arm definition. In the past I had always been one of those women that was worried about looking too bulky and lifting too heavy, but after reading countless studies about how women physically CAN'T get bulky like males can due to the hormone differences in our physical make-up, I decided to give this "heavy lifting' a shot... and soon enough, some results started happening!
Now this is the muscle definition I was hoping for! Less jiggle, more tone... :)

Lately my workouts have been a little more weight driven, with a few cardiovascular exercises thrown in the mix, mostly to let my arms and shoulders recover (sort of)

Today, my workout looked like this:

Warm Up:

10 min Stair Stepper

Main Set:

4 sprints up 2 flights of stairs
(I happen to have these at work next to our company fitness center)

10 lateral dumbbell raise

10 frontal dumbbell raise

10 overhead dumbbell shoulder press

5 burpees

10 overhead tricep press

10 dumbbell bench rows each arm

10 dumbbell floor press – elbows in

5 burpees

20 step-ups on bench

10 dumbbell bench press

10 machine rows

10 machine pull-downs
30 second plank
REPEAT 3 times

(Finished up this by doing a few laps of walking lunges and kettle bell swings!)

* * * * * *

This workout had my arms feeling like noodles!! My legs didn't feel too shabby either. I am starting to separate out my cardio on different days so I can fit in more weight training on the days that I lift. So far, I'd say it's been a successful plan!
I followed up my workout with a delicious lunch: Chicken, sweet potato and cauliflower rice!! This was such a good lunch and I was so full once it disappeared. I'm kind of trying out a new eating style.... I've started counting macros, and it's got me eating a lot more food than I am used to in order to build muscle and lose body fat... I plan on doing a separate post about that!

Happy Wednesday!!

No comments:

Post a Comment