Workout of the Day - April 8, 2014

Warm-up (don't skip this!) - 30 seconds each - 3x
- arm rotations forward and reverse
- overhead press
- pivoting uppercut
- steam engines
- squats
- high knees
- side steps

HIIT - 3x
- superset 2x
20 calf raises & 6 lunges w/ curls(8kg kettle bell)
- triple shoulder 10x each (lateral raise, front shoulder, overhead press) 4kg kettle bell
- 1 minute plank
- 10 each side Russian Twist

Weight lifting
-superset (barbell curls, behind the head triceps extensions, military press)
Set 1: 15x 50 each
Set 2: 12x 60 each
Set 3: 8x 70 each
Set 4: 8x 70 each

-Superset (incline curls, isolation curls)
Set 1: 15x 20 each
Set 2: 10x 25 each
Set 3: 8x 25 each
Set 4: 8x 25 each

-Superset (Arnold Press: 35lbs, Shoulder shrugs: 75lbs)
Set 1: 10 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps

-Superset (headcrusher cable curls, 1 arm triceps pull down)
Set 1: 12x 25
Set 2: 10x 32
Set 3: 8x 32
Set 4: 8x 32

Burn Down - max out each weight - 3x
-32, 25, 20, 15, 10

Arms Crushed!!!