November Challenge ~~ Nov 23rd -- Nov 29th
cpanus
Posts: 20,321 Member
The Second 7 Days of Our 21-Day Arm-Sculpting Challenge
Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you're doing of each exercise, eventually working up to three sets of 15 reps for each exercise.
Below is an explanation of how to do each of the five exercises, followed by the plan itself. Choosing the appropriate size weight is key here — you want one that fatigues your muscles by the end of the three sets. If the challenge ever feels too easy, that's your cue to increase the weight of the dumbbells (and if you find you are fatiguing too early, decrease the weight amount). Beginners should start the plan with five-pound weights, and for you more-experienced lifters, make this challenge work for you by grabbing a heavier set.
Bicep Curl
• Start by holding a dumbbell in each hand at the sides of the body.
• Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
• Moving with control, lower back to the starting position.
• This counts as one rep.
Upright Row
• Place a dumbbell in each hand with your palms facing your body, shoulders over the pelvis, and a slight bend in the knees.
• Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides. Slowly lower them to the starting position.
• This counts as one rep.
Triceps Kickback
• Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly. Bend your elbows behind you.
• Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, and then return to the starting position.
• This counts as one rep.
Overhead Shoulder Press
• Hold a dumbbell in each hand just above the shoulders, palms facing in.
• Straighten the arms above you.
• Bend the elbows coming back to the starting position to complete one rep.
Bent-Over Reverse Fly
• Holding a dumbbell in each hand with your closed palms facing out, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
• Lift both arms to the sides, maintaining a slight bend in the elbows, and squeeze your shoulder blades together. Then, with control, lower the dumbbells back together.
• This completes one rep.
Choose an appropriate size dumbbell (three to eight pounds) and follow the plan below. Every other day is a rest day to give your muscles a chance to rebuild and become stronger.
Day 1 - 8 reps of each (3x)
Day 2 - Rest
Day 3 - 8 reps of each (3x)
Day 4 - Rest
Day 5 - 10 reps of each (3x)
Day 6 - Rest
Day 7 - 10 reps of each (3x)
Day 8 - Rest
Day 9 - 12 reps of each (3x)
Day 10 - Rest
Day 11 - 12 reps of each (3x)
Day 12 - Rest
Day 13 - 14 reps of each (3x)
Day 14 - Rest
Day 15 - 14 reps of each (3x)
Day 16 - Rest
Day 17 - 15 reps of each (3x)
Day 18 - Rest
Day 19 - 15 reps of each (3x)
Day 20 - Rest
Day 21 - 15 reps of each (3x)
I like this one, hope you do too!! Let us know how you are doing.
Chris
Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you're doing of each exercise, eventually working up to three sets of 15 reps for each exercise.
Below is an explanation of how to do each of the five exercises, followed by the plan itself. Choosing the appropriate size weight is key here — you want one that fatigues your muscles by the end of the three sets. If the challenge ever feels too easy, that's your cue to increase the weight of the dumbbells (and if you find you are fatiguing too early, decrease the weight amount). Beginners should start the plan with five-pound weights, and for you more-experienced lifters, make this challenge work for you by grabbing a heavier set.
Bicep Curl
• Start by holding a dumbbell in each hand at the sides of the body.
• Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
• Moving with control, lower back to the starting position.
• This counts as one rep.
Upright Row
• Place a dumbbell in each hand with your palms facing your body, shoulders over the pelvis, and a slight bend in the knees.
• Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides. Slowly lower them to the starting position.
• This counts as one rep.
Triceps Kickback
• Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly. Bend your elbows behind you.
• Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, and then return to the starting position.
• This counts as one rep.
Overhead Shoulder Press
• Hold a dumbbell in each hand just above the shoulders, palms facing in.
• Straighten the arms above you.
• Bend the elbows coming back to the starting position to complete one rep.
Bent-Over Reverse Fly
• Holding a dumbbell in each hand with your closed palms facing out, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
• Lift both arms to the sides, maintaining a slight bend in the elbows, and squeeze your shoulder blades together. Then, with control, lower the dumbbells back together.
• This completes one rep.
Choose an appropriate size dumbbell (three to eight pounds) and follow the plan below. Every other day is a rest day to give your muscles a chance to rebuild and become stronger.
Day 1 - 8 reps of each (3x)
Day 2 - Rest
Day 3 - 8 reps of each (3x)
Day 4 - Rest
Day 5 - 10 reps of each (3x)
Day 6 - Rest
Day 7 - 10 reps of each (3x)
Day 8 - Rest
Day 9 - 12 reps of each (3x)
Day 10 - Rest
Day 11 - 12 reps of each (3x)
Day 12 - Rest
Day 13 - 14 reps of each (3x)
Day 14 - Rest
Day 15 - 14 reps of each (3x)
Day 16 - Rest
Day 17 - 15 reps of each (3x)
Day 18 - Rest
Day 19 - 15 reps of each (3x)
Day 20 - Rest
Day 21 - 15 reps of each (3x)
I like this one, hope you do too!! Let us know how you are doing.
Chris
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Replies
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I am proud of my accomplishments!
Walked w/DH and Bean this morning then got on "my recumbent pony" for 45 minutes and an episode of Castle then did JM's Killer Arms and Back DVD. It's 55 minutes w/six circuits each done three times...that's why it's called "Killer" !!!!!! bwahahah!
Must get in the shower now!!!!
Hope you are all having a wonderful Monday!
Chris0 -
I am proud of my accomplishments!
Or will be when I finish this weekly challenge tonight.
Shelley0 -
Sounds like you are feeling much better!
Chris0 -
Chris I do feel about 90 percent better.
Got our new challenge DONE. Plus added skull crushers and a couple others. I used 5, 7 & 10 pound weights for each exercise. And did 10 reps of each, x3. I think I will do 3 sets of 10 reps each time. And increase weight when able. Got in a walk at work also.
Thanks Chris!
Shelley0 -
Good job, Shelley! Nice workout today!
You are so welcome!
Chris0 -
I workout because I love the feeling it gives me when I'm done!
Walked w/the boys this morning, went to the gym w/DDD and met w/our trainer for an hour then got on the bike for 45 mins and an episode of Agent X. We all walked in the rain! It was pretty fun...
A very good beginning for a Tuesday!
Chris0 -
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Glad to be home. Had a little vacation and then my MIL had a heart attack! Have been exercising and working on my food intake. Have a nice Thanksgiving everyone!0
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Stick with it!
Shelley...sounds like it's a good hurt!! I'm so proud of you!!
Clara I hope your MIL recovered. You didn't say.
Walked w/DH this morning then got on the recumbent then worked out to a new JM DVD...Killer Back and Arms.
I managed 4.60 miles for 10,000 steps so far, 12.0 miles on the bike in 45 mins and 30 mins on the DVD. A good Wednesday.
Going to DDD's MIL's for dinner tomorrow. Planning to get all my stuff done before we leave. I'm making green bean casserole. Easy...and taking buns.
Been hitting the peppermint today...it's so stale...going to dump it right now. Damage done, but I've been exercising like crazy...so...we'll see.
Hope you all have fun tomorrow!!
Chris
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Bye bye pepper mint! Take that for hurting my Chris!!!
I'm hosting brothers family & MIL tomorrow. Safeway cooks it - I just need to warm it up. So looking forward to family.
Clara, Hope your MIL is better soon.
Shelley, Sounds like your underarms are out of shape. Shake those dumbbells! :drinker:
:flowerforyou: Paula0 -
I know it's hard, but it will pay off in the end.
Hit the gym w/DDD for a 45 min workout then went off walking by myself (6.51 total miles, 12,323 total steps) then got on the recumbent for 12.0 miles in 45 mins. A good Thanksgiving!
Chris0 -
Boy, Hosting turkey yesterday was very tiring, even with Safeway and Costco doing the bulk of the cooking. But it was so wonderful to have my MIL and brother's family with us. Just perfect.
MIL (94yr) didn't realize that my brother's nieces are her grand-nieces but my husband/her son is their uncle. I think it pleased her since DH is her only child and we have no children, thus those beautiful girls are her legacy.
Sent leftovers home with family and left dishes for today. Six pm felt like bedtime!
:flowerforyou: Paula0 -
Paula you are a very brave lady to host Thanksgiving. So much work. Glad I don't have to do it any more.
After workout yesterday went to DDD's MIL's for Thanksgiving. So much food! Brought some home but assigned it all to DH. I weighed in this morning and was up a pound from last Friday. **sigh** ...but have been really good today...maybe it isn't real...maybe. We'll see tomorrow.
Today was my REST DAY...shopped w/DDD and her best friend. We had a blast!
Hope you all have a fun filled Saturday!
Chris
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I love catching up here.
Clara saying a prayer for your family. Hope she is feeling better.
Wednesday was super busy. Icy and lots of wind in the morning. Met my new doctor, finally at 0800. Everything looks great. Started making rolls and cleaning for Thanksgiving. Took Oscar to Douglas, 45 minutes away, for a vet visit. They were swamped. Two xrays later the doctor recommended a cortisone shot in his knee. Yep, had to put him under first. Drove home in a blizzard. Then finally going to catch up on here and DH got called out, fire alarm going off in the plant. Silly thing has been doing this lots lately. So I went with him. Blowing snow on the road. There was a broken water pipe. Turned it off, shut off alarms and an hour drive back in the nasty blowing snow. 0100 by then. Thanksgiving I made 4 pies and peanut butter fudge. Also finished my rolls. Water change on two tanks. Then dinner at daughters and family. Friday, drove to Colorado for coral shopping. Bought 3 leather corals, one blue mushroom, a gorgeous pink birdsnest, some little multi colored one. Then 5 bright red hermit crabs, a brilliant red shrimp, 5 nessarius snails, spelling might be off there, and a new fish. If it lives I will tell more about it. Visited my friend on the way back. Got in by 7:00 pm. Got in upper body each day, cardio on Thanksgiving. Movie with friends tomorrow. And major tank cleaning on the 65 gallon. I am so burned out. But the new corals and fish are so worth it.
Shelley0 -
Sorry about the length of this but I've been away for so long. I hope everyone had a wonderful Thanksgiving. I hosted 17 friends and family and did most of the cooking with some help from my mother. Had others bring desserts to make it a little easier. Suffice it to say I was exhausted yesterday but it was worth it we had a great time.
Football early then board games after dinner. My family is really competitive. Scattagories became an epic battle with a lot of laughs. My mom & sister helped me clean the kithchen before they left so I only had the living room and dining room yesterday.
I sent out a message on Friday to see if any teammates wanted to practice and I actually got 4 positive responses, we hit tennis balls for 90 minutes...it was a beautiful day and I think we all wanted to burn a few calories and get out of the house. Going to take advantage of this weather...near 70...and go for a long walk today.
Clara - hope your ML is better sending prayers.
Paula - I also sent all leftovers home with my guests.
Chris - great workouts as usual. I was too tired to shop...hope you found great deals.
Shelley - congrats on the new fish & corals...they make you so happy. You are a super busy lady.
My BFF and I were going to drive to the GA coast...St Simons Island for R & R and walk on the beach for a couple of days but we are both too tired.
Got on the scale and not too happy but I'm hoping the small gain will be gone in a couple of days of lots of water and exercise.
Enjoy the rest of the weekend.
Kathy0 -
Kathy - I like what Chris said about those small gains - hoping the little pounds weren't real. My pounds have been bouncing between 158 and 163 for a month now. Because it changes every day, I don't know what is real. :noway:
Shelley, you are intimidating in the best way!
Clara - prayers for you...
:flowerforyou: Paula0 -
I am worth it!
I'm just going to paint 130.0 on my scale...that's it.
I managed 6.36 miles...13.00 recumbent bike miles...and a 40 min gym workout today. I'm happy...
We have Bean for a grandpuppy sleepover!!!! We'll be walking in the morning for sure. Back to school Monday.
Chris0 -
Tonight my attempts at running were actually graceful, so I'm going to call it an actual jog. Felt good, but even the short time on a padded carpet left my knee sore. We'll see what tomorrow brings. One mile, whoo hoo!
Chris, my scale is circling 160. I want to lose that ten pounds so bad. (real ones, not the kind that keep disappearing and reappearing)
:flowerforyou: Paula0 -
Paula I want to lose 10 pounds also. For good!
Kathy, you got this. That was so many guests! Wow. So much fun. Now back to forever.
So Chris does that work? Painting 130 on the scale! I want to!
Copper, such a simple element. My DH messed up. Oh well. We will fix it. He used a copper fitting in the plumbing on the tank. It took me a while to figure it out, but now it is time to get rid of it. I ordered some stuff to hopefully get it out of the tank. Only cost me a small fortune in corals, snails, crabs and pods.
But at least I can fix this over time. Now if only it gets here on time.
My fish survived his first night. It is a Coral Beauty Angel fish! And Paula, Al let the fire fish swim around some today! It is a start!
Walked today. Went to Mocking Jay part 2 today. Nice to just do nothing!
Back to laundry.
Shelley0 -
I'm on fire!!
Shelley, I will used a purple Bic Mark It pen! I will always be 130! Glad you figured out the copper thing. Who would have guessed...what sparked the answer?
Let's get rid of these 10 pounds, ladies!
I was down this morning, but we have a special dinner tonight w/DDD and SIL that could be dicey. Just have to see how it goes. Controlling things this afternoon.
Walked w/DH and Bean this morning then got on the recumbent for 13.0 miles in 45 mins then worked out to JM's Banish Fat, Boost Metabolism...40 mins of about seven circuit exercises...where there was jumping, I did squats instead.
Back to 1st grade tomorrow for about two weeks than Christmas Break!! Have a great Monday, everyone!
Chris0 -
Chris I could not find anything wrong with the parameters in the water. And the fish were alive. I recently bought a test kit for copper in case I decided to do a copper dosing period with any sick fish. Marine ich is killed by copper. I read somewhere that you have to remove all invertebrates, snails, coral etc. before treating with copper. Or better yet remove fish to be treated to a quarantine tank. So a light bulb went off. Tested the water for copper. .25 ppm in the tank. It only takes trace amounts to kill corals and the rest. Fish are ok up to .50 I asked Rocky if he used copper fittings. Nope, just BRASS! Yikes. Mystery solved.
Glad you were down this morning Chris. Hope the dinner went ok. I was the same this morning. Happy with that. Walked the boys. Rocky brought a snow shovel. Called it exercise! LOL I also did an hour long stretch and some weight training. It was a good long weekend. Off to feed the boys.
Shelley0 -
Chris, I hope tomorrow's better.
:flowerforyou: Paula0
This discussion has been closed.