We decided to try something a little different today and worked out with dumbells only. Concentrating on shoulders and biceps. Juan Sebastian Carlos Mendoza Martinez Pedro Barbosa came to join us today. Here was the workout:
CHEST
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Push-ups: 25/24/23/22/21/20
SHOULDERS (choose your own weight)
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Alternating Overhead Press: 15-20 reps X 3 sets
Seated Fly's: 15-20 reps X 3 sets
Swimmers Press: 15-20 reps X 3 sets
V ups: 15-20 reps X 3 sets (used kettle bells for this one)
BICEPS (choose your own weight)
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One arm concentration curls: 15-20 reps X 3 sets
Seated curls: 15-20 reps X 3 sets
Alternating Fixed Arm Curls: 4x4x4x4 2 sets
21's: 3 sets. (7 hanging to halfway up/7 from top down to halfway/7 full curls)
We finished off with a 2000 meter row. I wasn't to hard on these guys today was I? Well, here it is two days later and we're all pretty sore.
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