Another great day of lifting!

This was by far one of my best weight workouts in terms of intensity. I stacked all my weights so that I could go from one to the next in a fast pace. If I did need a break in between sets it was only for a few seconds. It was a fast, short workout but an extremely effective one! My arms are shot!! I gotta say, I love that feeling!! 

Biceps, Shoulders and Triceps - 

Standard Bicep 21's working high to low weights- perform 1 set - 84 reps total 

21 reps with 25 lb DBs 
21 reps with 17.5 lb DBs 
21 reps with 11 lb. DBs 
21 reps with 6.6 lb. DBs 

Alternating Hammer curls - working high to low weights - perform 2 sets - 160 reps total - 80 reps for each arm. 

20 reps with 25 lb DBs 
20 reps with 17.5 lb DBs 
20 reps with 11 lb DBs 
20 reps with 6.6 lb DBs 
repeat for 2nd set 

Alternating Cross body curls - working high to low reps - perform 2 sets - 160 reps total - 80 reps for each arm. 

20 reps with 25 lb DBs 
20 reps with 17.5 lb DBs 
20 reps with 11 lb DBs 
20 reps with 6.6 lb DBs 
repeat for 2nd set 

Alternating Seated Shoulder presses - working high to low weights - perform 2 sets - 160 rep total - 80 reps each arm 

20 reps with 25 lb DBs 
20 reps with 17.5 lb DBs 
20 reps with 11 lb DBs 
20 reps with 6.6 lb DBs 
repeat for 2nd set 

Standing Arnold press - working high to low weights - perform 1 set - 80 reps total. 

20 reps with 25 lb DBs 
20 reps with 17.5 lb DBs 
20 reps with 11 lb DBs 
20 reps with 6.6 lb DBs 

Tricep extensions with resistance band - perform 2 sets - 160 reps total - 80 reps for each arm. 

20 reps, then hold and pulse another 20 reps - 40 reps total each arm 
repeat for 2nd set 

Two arm lying down tricep extensions - working high to low weights - perform 2 sets - 120 reps total 

20 reps with 17.5 lb DBs 
20 reps with 11 lb DBs 
20 reps with 6.6 lb DBs 
repeat for 2nd set 

One legged dips - 40 reps 

Total time - 53 mins 
Calories burned - 337 
AHR - 118/61% Zone 2, MHR - 163/85% Zone 4 
Caloric deficit - 474 

Totals for the week - 
Time - 221 mins 
Calories burned - 1,458 
Caloric deficit - 1,995