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Intermediate Gym-based cardio and strength training
Day 036 - Armed and Ready
WU 5 min. 2 sets x 12 reps each. SERIES 1: Triceps extension machine (3 count raise/lower,) Triceps dips, Swiss ball abs; SERIES 2: wall biceps dumbbell concentration curls, cable biceps curls (lying down,) reclining abs; SERIES 3: upright rows (3 count hold w/ straight bar,) rear delt raises (2 count hold,) abs on slant board. Stretch. 
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LET'S START THE WEEK WITH THE SMALLER MUSCLE GROUPS: TRICEPS, SHOULDERS, AND BICEPS. As with last week, we'll add in a few new exercises, but most of this will be familiar territory. Two sets each exercise, 12 reps each. SERIES 1: Start off at the Triceps extension machine, lowering and raising the bar (start with bent elbows) for a slow 3 count each way. Superset this with a set of dips, either unaided or using the Gravitron machine. (only bending to a 90 degree angle at the elbow.) Add in a set of abs on a Swiss ball (hold a 5 or 10 lb plate behind your head, 2 count squeeze at the top), and repeat. SERIES 2: Leaning against a wall with knees bent to almost a 90 degree angle, execute a set of biceps dumbbell concentration curls, hammer-style (12 each side.) Then, lie on the seated row bench, lower back flat, and perform a set of cable biceps curls. Close the series with a set of abs lying on the bench bringing your knees in to your chest 12 times, and repeat all 3 exercises. SERIES 3: Let's start with an upright row holding a straight bar. Move your hands together until they're a little closer than shoulder width apart. Lift the bar to chest height, keeping your shoulders relaxed as the elbows raise out to the sides. Hold the bar at chest height for 3 counts, using your deltoids (shoulder muscles,) and lower. Lying face down on an incline bench, holding a light set of dumbbells, round the arms in front of you (as if holding a ball.) Lift to the sides, (this looks like a face-down fly exercise) hold 2 counts, and lower the weights, working your rear deltoids. Finish with abs on a slant board for your obliques, and repeat the series. End with a long stretch and a warm shower.
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