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Monday, April 28, 2014

Ezee Fit - #WOD - Shoulders and Arms

I'm so much behind posting my workouts. I've been exercising almost every day, but hardly any time for posting. Promise to be more consistent, or get an assistant :)))




Today was a Shoulders and Arms day. I didn't prepare my workout in advance so I just grab the one I really like. It's THE workout to go to whenever I'm out of ideas. It's based on P90X program, but I usually spice it up with some rope skipping. The only equipment you will need are pair or two of dumbbells that are challenging enough. 

#WOD - Shoulders and Arms

Part 1

01. Alternate Shoulder Press (Alt Left & Right Arm) - 15 reps
02. In & Out Biceps Curls - 16 reps
03. Two-Arm Triceps Kickback - 15 reps
Repeat 2-3 rounds.

100 High Knee Rope

Part 2

04. Deep Swimmer’s Press - 15 reps
05. Full Supination Concentration Curl - 15 reps
06. Chair Dips - 25 reps
Repeat 2-3 rounds.

100 High Knee Rope

Part 3

07. Upright Rows - 15 reps
08. Static Arm Curls (4 X 4) - 16 reps
09. Flip-Grip Twist Triceps Kickbacks - 15 reps
Repeat 2-3 rounds.

100 High Knee Rope

Part 4

10. Seated Two-Angle Shoulder Flys (Lat Raise + Reverse Fly) - 16 reps
11. One-Arm Concentration Biceps Curl Right - 15 reps
12. One-Arm Overhead triceps Extension Right - 15 reps
13. One-Arm Concentration Biceps Curl Left - 15 reps
14. One-Arm Overhead triceps Extension Left - 15 reps
Repeat 2-3 rounds.

100 High Knee Rope

Part 5

15. In & Out Straight Arms Shoulder Raises (Lat Raise + Front Raise) - 15 reps
16. Hammer Curls - 15 reps
17. Lying-Down Triceps Extension (Skull Crusher) - 15 reps
Repeat 2-3 rounds.

100 High Knee Rope


Notes:
It's a quite awesome workout, when you use heavy enough weights. Most of the exercises are basic and don't need much explanation, but the lady on the video below does really good exercise sampling. I've changed some of the exercises...Feel free to do any of the versions. Watch if you need and enjoy the workout. 




Let me know how you like this workout.


Some music for your workout. This is our (Venus and mine) favorite video clip right now :)))




Enjoy!




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