Hi, welcome to week 2! Last week I started with the plak, therefore this week I trained my arms and shoulders to. Like I said last week, every week I’m going to add a muscle group to my schedule. 1 set is 10 consecutive repetitions of an exercise. I did 2 sets of 10 reps at every exercise and used 2 kilo (= 4,41 lbs) dumbbells. After each training there is a rest day because your muscles need 48 hours to recover. Pay attention to the pictures below! Some exercises look the same, but the way you hold your hands and arms are different. Hope you like the training, good luck!
Monday: 45 seconds plank. Training of the arms and shoulders.
Tuesday: 60 seconds plank.
Wednesday: 60 seconds plank. Training of the arms and shoulders.
Thursday: 60 seconds plank.
Friday: 90 seconds plank. Training of the arms and shoulders.
Saturday: restday plank.
Sunday: 90 seconds plank. Training of the arms and shoulders.
Training arms and shoulders: 2 sets/10 reps
A. Tricep press/overhead extension
B. Tricep kickback: 2 sets/10 reps with each arm
C. Bicep curl
D. Lateral raise
E. Stiff legged deadlift
F. Push press
G. Tricep extension
H. Reverse curl
I. Tricep dip
J. Hammer curl
K. Shoulder to shoulder press: 2 sets/10 reps with each arm
L. Two-armed bent over row
M. Elbow squeeze press
N. Front raise
O. Side bend: 2 sets/10 reps with each arm
P. Upright row
Q. Dumbbell punches: 2 sets/10 reps with each arm
R. Shoulder press
S. Arm circles: 2 sets/10 reps forwards and 2 sets/10 reps backwards