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nmh95

nmh95's blogBlog

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  11. Blog Hub
  12. Shoulder, Bicep, Tricep Workouts
  13. Back & Chest
  14. Legs (Glutes & Hamstrings Focus)
  15. Legs (Quad Focus)
  16. Skincare Routine
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Shoulder, Bicep, Tricep Workouts

1stNov 22, 2022 by nmh95
Core
- 25 reps x 4 sets Russian Twists (includes 8 lb medicine ball)
- 25 reps x 4 sets of Assisted Crunches
- 50 reps x 4 sets of Scissor Kicks
- 1 minute x 3 sets Standard Plank
- 20-25 reps x 4 sets of Kettlebell Around The World (10-12 clockwise, 10-12 reverse clockwise) (18-20 lbs kettle bell)

Shoulders
- 10-15 reps x 3 sets of Bus Driver (10 lb plate) WARM UP
- 10 reps x 3 sets of Front Lateral Raise (10 / 12.5 lbs dumbbells)
- 12 reps (35 lbs) 10 reps (40 lbs) 10 reps (45 lbs) Single Arm Dumbbell Shoulder Press
- 12 reps (30 lbs) 10 reps (35 lbs) 10 reps (40 lbs) Single Arm Dumbbell Arnold Press
- 12 reps (30 lbs) 10 reps (40 lbs) 10 reps (50 lbs) Machine Lateral Raise

Biceps
- 12 reps (35 lbs) 10 reps (40 lbs) 10 reps (40 lbs) Dumbbell Hammer Curls
- 12 reps (40 lbs) 10 reps (45 lbs) 10 reps (50 lbs) Dumbbell Waiter Curls
- 12 reps (30 lbs) 10 reps (35 lbs) 10 reps (40 lbs) Dumbbell Cross Body Curls
- 12-15 reps x 3 sets Dumbbell Zottoman Curls (20-22.5 lbs)

Triceps
- 12 reps (70 lbs) 10 reps (80 lbs) 10 reps (90 lbs) Machine Tricep Curls
- 12 reps (40 lbs) 10 reps (45 lbs) 10 reps (50 lbs) Dumbbell Tricep Extension
- 12-15 reps x 3 sets Machine Tricep Dips (150 lbs)

Cardio
- 30 minutes 12x3x30 Treadmill (12 incline, 3.1 speed, 30 minutes)
- 30 minutes Cycling

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