today i did core and arms. for core i did 40 crunches, 20 bicycles, 20 leg lifts, then 10 side crunches on each side, and did those continuously with no rest in between. then i did a 1min plank, two 30sec side planks with a 25lb dumbell, 20 more leg lifts, then weighted v ups, then alternating v ups, and a dead bug. then for arms, i did 100 bicep curls with 15lb dumbells, then 10 bicep curls with 25lb dumbells, then 20 twist and punches with 15lb, then 20 running arm swings with 25lb, then 10 lawnmowers with 25lb, then 15 tricep extensions with 25lb, then pushups, first 5 normal, 2nd 5 wider grip, 3rd 5 even wider, then 5 less wide, 5 normal, then 5 wider but clapped on the concentric contraction. then 30 dips, then 5 more clap pushups. good session, got sweaty
| 