Today I focused on arms. The exercises I did were:
- Dumbbell lateral raise
- Pushups
- Front raises
- Tricep dips
- Goal post press
- Bicep curls
Last week, although burning during the workout, I didn't feel the sore but nice feeling I usually get the day after, suggesting to me that I wasn't pushing myself a lot. I wanted to make it more challenging for myself this week so I did 10 reps and 4 sets of the first pair of exercises and then 15 reps and 4 sets of the other 2 pairs of exercises. This is a considerable amount more than last week, and I really felt the effect. I was originally planning on upping the dumbbell weights from 3lbs to 5lbs as well, but from my chest and shoulder workout, I knew that I wouldn't be able to sustain it, so I just stuck with the 3lbs dumbbells. At the start of this 2 week plan, I found it very difficult to do 3 full pushups in a row, and today I managed to do the first set of 10 reps, without needing to go down to the half pushup. I think the most challenging exercises were the pushups and tricep dips. I really felt the tricep dips work and burn my triceps and I struggled to not have many breaks. The easiest exercise was the bicep curls, and when I carry on with my plan, I will alter these to have the 5lb dumbbells. I can tell there's still a difference in my right and left arm when it comes to strength, but I felt a lot stronger in my left arm than I did last week. I finished off the workout with a set of stretches to cool down my arms and upper body, which were:
- Upper back and shoulder stretch
- Overhead tricep stretch
- Shoulder stretch
- Eagle arms stretch
- Chest stretch
- Cobra stretch
- Child's pose
I think it's important to stretch out my entire upper body, rather than just my arms, because a lot of it is working together in the exercises. As I said before, I wanted to be able to feel it afterwards, and later that day I was feeling the burn from the workout, so I'm very happy about that.
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