Workout #6 S#4 Shoulders/Forearms

Workout #6               
(sequence #4) 

Shoulders/Forearms 

 

*Single Exercise* *3x ea. ~ 8-10 reps ~ 90 sec.rest periods* 

Heavy

1. Seated dumbbell military press ~
2. Reverse preacher barbell curls ~
3. Standing one-arm lateral raises ~
4. Arnold dumbbell press ~
5. Reverse cable curls (NEW) See Pic ~
6. Bent-over rear delt raise w/head on bench (NEW) See Pic ~ 
7. Standing dumbbell upright row ~ See Pic ~

 

  #2 Reverse Preacher Barbell Curls

 #3 Standing One-Arm Side Lateral Raise

  #4 Arnold Dumbbell Press

 

  #5 Reverse Cable Curls

#6 Bent-Over Rear Delt Raises

  #7 Standing Up Right Row 

Workout #5 S#4 Chest/Triceps

Workout #5               
(sequence #4) 

Chest/Triceps 

 

*SuperSets*  *3x ea.SuperSet  ~ 8-10 reps ~ 90 sec.rest periods*   Moderate/Heavy

1. Incline bench press ~
2. Incline tricep extensions ~

1. Flat bench flys ~
2. Standing one-arm dumbbell tri ~

1. Hammer-grip Incline dumbbell bench press (NEW) See pic ~
2. Cable pushdowns w/rope ~

1. Front raise and pullover (NEW) See pic ~ (No SuperSet) 3x

 

  #2 Incline Barbell Tricep Extension 

  #2 Standing One-Arm Dumbbell Tri Extension

  #1 Hammer-grip Incline Dumbbell Press

  #2 Pushdowns w/Rope Attachement

  #1 Front-Raise And Pullover

Today's Workout! ✿

Today's workout!
4-mile hill run ~ 32 min. 
2-mile X-country hill run @Kealakehe Parkway ~ Evening w/new puppy "Bear" and "Sam"  Bear did really good his first 2 mile hill run!
100 walking lunges ~

Which Coffee Drink is the Healthiest ??

Most Americans rely on a morning pick-me-up to get their day going. While coffee itself isn't bad for you, many of the popular drinks these days are loaded with immune-suppressing sugar. But you can make a simple swap that’ll give you a good caffeine buzz without all the unnecessary sugar.

Ditch the Starbucks Frappuccino, in which has 47 grams of sugar – that's 32 more grams of sugar than I recommend all day. Instead of that energy-crashing, belly-fat promoting sugar drink, try a black coffee with cream and a packet of Stevia. And to stay hydrated, have a glass of water for every cup of joe you drink.

My family is in the coffee business and we have our own brand of Pure Kona Coffee. Kona coffee is one of the best tasting coffee's in the world. So if you love your coffee fix then instead of a sugar filled Starbucks coffee or Frappuccino you could opt for a speciality coffee like Pure Kona Coffee or a tasty flavored coffee. Have it plain black, add some cream and Stevia/sweetner and it can be a real treat without feeding your body all of that sugar that a lot of the special coffees we are drinking out there. Allowing our bodies get used to having that sugar on a regular basis can reap havoc on your body! 

https://hawaii-coffee-connection.com/

Why would you want to set yourself backwards? You can treat yourself once in awhile with a special coffee drink, but allowing yourself , your body to have it on a daily basis is just plan taking many steps backward in obtaining the healthy, fit body you're striving for everyday! Don't take steps backwards...Take all of your steps forward and you'll have that healthy, fit, and sexy body! ✿

Motivational Note✿ "STRENGTH"

 

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength. Arnold Schwarzenegger ✿

Inspire me✿ "Rock Your Sexy Body"

 

Your body is so very capable of doing amazing things... But your body cannot train itself or do those hard workouts that you need to obtain or maintain that Beautiful, Powerful, Sexy Fit Body! To reap the benefits of anything great or worth while in life you must put in the work. Your body is no different and will not exercise, workout or run on it's own! Motivate and Inspire yourself to maintain or obtain the "Body" you want and dream of having. Do the work .... earn your beautiful, powerful, sexy fit body everyday! ✿

Workout #4 Back/Biceps

Workout #4               
(sequence #4) 

Back/Biceps

 

*SuperSets*  *3x ea.SuperSet  ~ 8-10 reps ~ 90 sec.rest periods* 

Moderate/Heavy 

1. Seated wide-grip lat pulldowns (behind the neck) ~
2. Wide-grip standing barbell curls ~

1. Seated cable rows ~ 
2. Standing double dumbbell hammer curls ~

1. Seated close-grip front Lat pulldowns  ~
2. Seated concentration dumbbell curls ~

1. Bent-over wide-grip barbell rows (Single Exercise 3x) ~

  #2 Wide Grip Standing Barbell Curls

  #1 Seated Cable Rows

  #2 Standing Double Dumbbell Hammer Curl

  #1 Seated Close Grip Lat Pulldown

  #2 Seated Concentration Curl

  #1 Bent Over Barbell Row