Biceps, Shoulders and Triceps

Workout 1 -  Strength training - Biceps, Shoulders and Triceps with 10 min warm up and stretch.  

Standard Bicep 21's working high to low weights - 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 

Hammer curls -  60 reps total - 30 reps with 25 lb DBs and then 30 reps with 17.5 lb DBs 

Cross body curls - 60 reps total - 30 reps with 25 lb DBs and then 30 reps with 17.5 lb DBs 

Two arm lying down tricep extensions - 45 reps with 17.5 lb DBs 

Standing Skull crushers - 45 reps with one 25 lb DB.

One legged dips - 60 reps 

Arnold press - 45 reps with 17.5 lb DBs 

Seated alternating press - 45 reps with 25 lb DBs 

Standing in and out flys - 45 reps with 11 lb DBs 

Total time -  53.04 

Calories burned - 381 

AHR - 125/65% Zone 2, MHR - 165/86% Zone 4 

Caloric deficit - 631

Fitness note - I did not get the core max in today. I will have to do some extra segments tomorrow! Still had a great workout and so happy with my lifting today!