November/December Challenge ~~ Nov 30th -- Dec 6th
cpanus
Posts: 20,323 Member
The Third 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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Yuppity yup yup!0
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Cool beans!!
Chris0 -
Life took all my energy this holiday - didn't even get to walk in the beautiful outdoors
Will try to get back on board next week. Got ten pounds to dump.
Paula0 -
And dumping we will go!!
Chris0 -
Dumping we will go, Muahaha
Paula you and I both.
Chris sing it girlfriend!
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I am stronger today than I was yesterday!
Dumping is a girl's beast friend!!
Can we dump 5 in December and 5 in January??? What do you think ladies? I'm going to do it! The hardest part of the year for me is almost over.
Today I managed 5.58 miles for 12,130 steps; 13.00 miles on the recumbent in 45 mins, the 1st grade classroom and 30 minute JM circuit training DVD w/weights.
Chris0 -
Awesome going Chris. That JM is great exercise! Not sure I can do 5 in December. My mom is coming for a visit, and staying for 3 plus weeks! I will try though. This way I have a goal.
Got in 30 minutes walk at work. And our challenge with a couple of extras. It was a great day.
Shelley0 -
Lurking, lurking...0
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Okay...lurking is good...
Going to get Bean in a bit then off on our morning freeze...I mean walk...EGAD! IT'S COLD OUTSIDE!!!
Damn, I miss summer!!
Chris0 -
I have to work late tonight. I did get in 60 minutes walking today. But not sure if I will get done tonight in time to do more.
No more lurking! That is just plain creepy!
How cold is it there Chris? It was a breezy 32 on Sunday when we took the boys. I miss summer also.
Shelley0 -
Why does 65 feel yummy warm in the summer and brrrrrr cold in the winter? That nip in the air makes me shiver!!!0
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Every change helps.
Yesterday was colder than today. Yesterday I never took my jacket off during our walk and usually I'm wrapping it around my waist after about 20 mins. Today was a little better. Cold to me is 40's and 50's. It's supposed to be 42 tonight but get to 62 tomorrow afternoon. I can handle that. And I'm better if there is no wind.
Today I walked w/DH and Bean then got on the recumbent for 45 mins then went to 1st grade then went to home Depot and bought DDD a computer for Christmas then worked out to JM's 30DS L1. Now I just might go find my pillow!
Today's totals are...5.78 miles for 12,566 steps; 12.25 miles on the bike in 45 mins; 20 min workout to JM's 30DS L1.
Pillow hunting starts now!!
Chris0 -
No weights for me yesterday. Got done to late. But I did get in 1 hour at work. Today will be tough to get in a walk. I have to do a first aid class all morning.
I also think that the wind makes everything feel chilly. And if the sun would stay out more it feels warmer.
Shelley0 -
Yesterday I had tennis practice - 90 minutes and completed the challenge. I'm so far behind but I'm going to continue and complete the 3 weeks if it takes forever. I'm back over 200 and not very happy with myself. Back to it. I have to be under by Dec. 31st.
Kathy0 -
Yesterday I had tennis practice - 90 minutes and completed the challenge. I'm so far behind but I'm going to continue and complete the 3 weeks if it takes forever. I'm back over 200 and not very happy with myself. Back to it. I have to be under by Dec. 31st.
Kathy
Great ambition. I am also trying to complete the 3 weeks of this challenge. 3 weeks and then 3 more!
Shelley
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The struggle you're in today is developing the strength you need for tomorrow!
Shelley, we didn't get any sun today BUT I did see a complete rainbow this morning!! Arched over the school...perfect!
Kathy, nice job on the tennis practice and the workout!
Walked w/DH and Bean this morning...it was really cold...(6.25 total miles, 13,639 steps) then got on the bike for 13.37 miles in 48 mins then helped out in my DDD's 1st grade classroom then DDD and I met w/our trainer for a killer 60 min workout. Now I'm done! Looking forward to Friday!!
Chris0 -
Chris that was a killer workout! 60 minutes with a personal trainer!
I did Dennis Austin's yoga butt! She sure likes to talk about your booty!
I thought I had her other one, just wanted a good stretch. Well I got it. 
Shelley0 -
My booty does NOT need stretching. :noway: Note to self: must stay away from Austin!
Chris, isn't the rain amazing? A half-day a week - so perfect!
Derek & I celebrated the holidays by going to the TSO concert tonight. Heavy metal Xmas carols!
:flowerforyou: Paula0 -
Tennis practice last night with coach. Love him!!! He knows a few of us are trying to lose weight so he includes great drills for extra cardio. Tennis match tomorrow.
TGIF!
Kathy0 -
Thanks, Shelley! I don't care for Dennis Austin...the one I had was all 'voice-over' exercises. Didn't work for me. What say you that we do some KCM DVD's next week?
Paula the rain is amazing...supposed to get some more Sunday...we'll see.
Kathy have fun at your match tomorrow...got my fingers crossed for you.
It's my REST DAY...reading in a few minutes.
Chris0 -
Chris I love to do my DVD' s. This one was ok. But no rainbows overhead. Wish I could of seen yours.
Kathy I loved when we did drills at karate class. Made them "more".
Kathy I brought my fuscia plants in after a couple of frosts took the leaves off them. They looked dead. I took all the rest of the dried leaves off them. Then sprayed them off in the shower really good. Then I sat the 4 of them in a sunny room. They all have new leaves sprouting! Hopefully they will do great another year!
Paula glad you guys are getting some rain!
Shelley
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Ok, now the bad news. My friend had a heart attack yesterday. He got out of surgery early this evening. So needless to say it was a rest day. Time will tell.
Shelley0 -
OMG, Shelley, fingers crossed and prayers!
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KEEP GOING!
Shelley I hope your friend recovers quickly. And we'll do DVD's next week for sure.
Went to the gym w/DDD and SIL early this morning then walked w/DH in the COLD then got on the bike then picked up Bean for some puppysitting then we went over to the school until he got bored. It was a good day!
Gym - 30 mins; 7.68 miles for 16,675 steps; 12.75 recumbent miles in 45 mins.
Going to read now!
Supposed to rain tomorrow...we'll see. The fog never lifted today...it was pretty cold.
Hope everyone has a good Sunday!
Chris
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yes, would've been a dreary day if the view from the top of the ridge weren't so amazing. I am so sore. My friend is older than me, has pain in her knees and shoulders and she still kicked my *kitten*! Argh! How many months does it take to build uphill muscles?
Paula0 -
Long day yesterday...we had three 3 set matches out iof 5. We won 2 but unfortunately in one of the matches a teammate fell and had to go have X-rays. We thought her pinkie was broken but it turns out it was just dislocated.
The good news is my doubles partner and I won 6-4 2-6 6-4. Our first win of the season! It took over 2 hours but we were not giving up. We have 1 more match next Saturday then a break until after the holidays. We play 2 more in January then have a break until the season starts in March.
Today will be a rest day. My right knee and left Achilles are very sore.
Shelley sending prayers to your friend.
Kathy0 -
Paula I'd have to google that question! Good job!
Kathy Good job on your wins! I hope your knee and Achilles feel better in the morning.
Today I walked w/DH in the morning then got on the recumbent than went to the kids so DH could set up DDD's new computer then came home and worked out to a DVD.
So...I have 5.30 miles for 11,541 steps; 13.07 recumbent miles in 45 mins; 30 min workout to KCM's Muscle Up DVD. It's been a good day!
Chris
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A local church fills up all their rooms with crèche scenes from all over the world and invites the public. An hour of strolling. Very festive.0
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Kathy I think dislocating could be worse sometimes than a break! Ouch.
Thanks for all the kind words everyone. He, Mark, fell yesterday. Took a turn for the worse. Visited him today. Not sure how this will turn out. Not looking good right now. Rocky and he is supposed to go to the car races in March, nass car or some such. I hope Mark gets through this and gets to go. He also discovered he is diabetic now.
Just one more reason we all need to take care of ourselves.
Paula there will always be some older person we look up to. Wink wink!
Ok Chris, sounds like a plan. Glad you got in such good workouts!
Been getting in my walking Saturday and Sunday. It was so windy today I almost was blown into the next county! 45 minutes approximately each day. Weights also yesterday. 30 minutes of strength training. It was a good weekend.
PS, also got rid of two boxes of toys yesterday! Less clutter all the time around here.
Shelley0
This discussion has been closed.