Mayday Sunday Part 1: THE ARM

Attention world, its Sunday morning and it’s time to get into the early morning groove. So before hitting the beach, boat or park, get your hard working ass up and into the gym. That way you can flex that body part you just worked so hard on.

This is a new series that 2daybefit is going to have, the “Sunday Plan to Action”. Every Sunday there will be a new workout that will focus on a different body parts. Each workout will take approximately 45 to 60 minutes to complete, depending on how much you talk during your workout. There will be a combination of anaerobic/aerobic drills, functional circuits and isolation muscle groups for strength/hypertrophy/power. Now go brush your teeth, wash your face and kiss the baby. Because we are about to rock.

June 10 - THE ARM
Dynamic warm up - 5 to 10 mins Treadmill/Bike/Elliptical

Workout
Bicep curls superset with Dumbbell jabs

- 4 sets 12 to 15 reps

- 4 sets 1 min  

Shoulder Press superset with Rotating kickbacks

- 4 sets 12 to 15 reps

- 4 sets 12 to 15 reps

Hammer Curls superset with Seated Dips

- 4 sets 12 to 15 reps

- 4 sets 12 to 15 reps

Upright rows (High Pulls) compound with Side raises

- 4 sets 12 to 15 reps

- 4 sets 12 to 15 reps

Cardio/Self Myofascial Release
20 minute Treadmill interval training

TIME Speed Incline
0:00 - 3:00   3.5     1
3:00 - 6:00   4.0     2
6:00 - 9:00   6.5     1
9:00 - 12:00   3.5     2
12:00 - 15:00   6.8     1
15:00 - 18:00   3.5     2
18:00 - 20:00   7.0     1