Flying Solo This Week For My Arm Workout

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chicken on the grillI finally dusted off the old grill this week. I figured it was time since I’m getting tired of heating up the house with my oven in the middle of summer. Plus I love the way grilling flavors things like chicken breast and veggies. I grilled my whole week’s worth of chicken at once and tossed them into a ziploc baggie for lunches. Mmmmmm.

I had a doctor’s appointment this week that required me to miss my usual session with my trainer. The old couch potato version of me would have found an excuse to skip the workout entirely, but not the new motivated me. This is a monumental event since this is the first session that I have missed in the last year. I’ve had schedule conflicts before but I’ve moved things around and worked out on different days instead. It just shows what you can do when you put your mind to it.

Since I was flying solo, I had to come up with my own workout for shoulders and arms. I think I did pretty well for a first attempt. My arms were definitely feeling it afterwards. I did 12 reps for each set and repeated each circuit 3 times.

Circuit 1 (3x)

  • One Arm DB Clean and Press – 12 reps each arm
  • Bicep Curls – 12 reps
  • Overhead Triceps Press – 12 reps
  • One Minute Running

Circuit 2 (3x)

  • Shoulder Press – 12 reps
  • Hammer Curls – 12 reps
  • Tricep Extensions – 12 reps
  • One Minute Running

Circuit 3 (3x)

  • Side Flyes – 12 reps
  • Incline Bicep Curls – 12 reps
  • Skull Crushers – 12 reps
  • One Minute Running

Circuit 4 (3x)

  • Bent Over Rear Delt Flyes – 12 reps
  • 21s – 21 reps
  • Tricep Push Ups – 12 reps
  • One Minute Running

If you give it a try, let me know what you think. What are your favorite exercises for shoulders and arms?

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