Mar 2015 Challenge ~ Mar 16th - Mar 22nd
cpanus
Posts: 19,964 Member
Just in Time For Spring: 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.
Week 1 of our 3-Week Plan
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)
Let me know what you think. Have FUN!!!
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.
Week 1 of our 3-Week Plan
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)
Let me know what you think. Have FUN!!!
Chris
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Replies
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Thanks, Chris!
STRENGTH
:flowerforyou: :flowerforyou:
Paula0 -
Just what I needed, weights!!!
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Love it!0
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Cool stuff!
Chris0 -
Challenge completed x3, WHEW!!!
Getting back to weights and feeling strong again.
Lynnette0 -
We have a plan? Chris there is a plan! Wait you already know. And they are geared towards the upper body! Fabulously fun.
Shelley0 -
Lynnette - Great job!!
Got 4.21 miles done in an hour then headed to the gym for 45-50 minutes w/our trainer. I'm good for today. Now I just have to get with it for tomorrow. The weather was perfect at 4:30 this afternoon...breezy and cool. Hoping tomorrow is the same.
My eating was right on today. I'm pretty tuckered out...think I'll go looking for my pillow.
Chris0 -
Lynnette, so proud of you. I'm going to try to jump in tomorrow, and start with a rest day today (did regular workout yesterday).
I am fighting private demons trying to put up with pain levels and quit pain meds. I want to stop them so bad that it makes me skip them too soon I think. Shelley, thanks for the support - I don't want to get addicted.
Along with other circumstances, today was just a tough day. [But see, the med makes it all feel okay..... Want to learn how to feel that way - naturally!] Maybe some curls will trigger endorphins. :bigsmile:
Paula0 -
Paula if you take your meds only when you start to feel pain, you'll do okay. The docs write down...every four hours...but sometimes that is too soon. You will give up the pills when you are healed. I know you will. You'll replace them with our challenges!!!!!
I'll be getting to the challenge this afternoon...oh, wait...it's a rest day!! However, I didn't get all of them done with our trainer yesterday, so I'll get them done tonight. I'm going to walk after work too.
I hope everyone has a great day!
Chris0 -
Kathy, I saw the picture of you and your tennis racket on your profile. Your outfit is so CUTE! Well, actually you're the cute one, but the outfit is tres chic!
Paula0 -
Hey everyone! Got the wedding dress and now I'm back at work. Work is crazy busy but that's a good thing. Did do my running today. Will do some of the challenge tomorrow!0
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Challenge complete x3 tonight. Did some bathroom scrubbing also so I am counting that as well. I hadn't realized they needed such a scrub down
all better now though.
I think we are finally finished here with the white stuff. The sun has been coming out and it is warming up so the grass is visible, The roads are nice and clear always so maybe some walking outside this week.
Kathy congrats on the match wins. Sounds like a good strong start for you and your team mate.
Paula, honey, my mom felt the exact way you do about the pain meds but she did just fine. In the beginning she had to take them in order to do her therapy. Then as her mobility/ motion got better she stopped taking them. The doctors told her in 12 weeks she would be feeling MUCH better and she does. Rest and do as the doctor says missy
Trigger challenge is going so-so. I am training a fella at work so I have too much down, lazy time which means boredom. For me boredom=vending machines!!!
Enjoy the evening ladies.
Lynnette0 -
Lynnette do you rent yourself out for the bathroom gig? We don't have white stuff here! Good job on the challenge. I understand perfectly about training somebody and being bored stiff!! I had sliced up bell peppers and a sliced pear for snacks today and they went fast! I'm hoping tomorrow will be busy.
Clara congratulations on getting the wedding dress. I know it's a very trying process...bwahahahah!
No trigger foods for me today either! My eating was right on! I got 4.5 miles done when I got home around noon then I got our challenge done X3 with a bunch of steps in between the exercises!! 20,532 steps -- 10.9 miles total! It's been a good day!
I hope you all have a great Wednesday!
Chris0 -
Kathy, Paula said tres chic! You are wearing tres chic. WOOHOO
Paula if the pain does not lessen soon speak with your doctor. I had a cesarean and did not take pain killers. The stomach has different pain levels than a knee. I was also 20! I had teeth that made me take hydrocodone though. And I broke them in half when I could. I am glad you read up on them. Information is power!
ok have to go. will finish later. My cat is laying on my arms! challenge x 3
Shelley
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Shelley are you using the cat instead of weights? Wait...a...minute...how much does the cat weigh???0
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Challenge completed x3 and 90 minutes tennis practice. I will take my challenge rest day tomorrow but I do have tennis practice again.
Paula - that picture was taken 2 years ago when I first started playing tennis. I will have to post a new one very soon. I'm looking and feeling a lot better in my "tres chic" outfits.
also I understand how you feel about the pain meds. After my hysterectomy I just couldn't take them after the first couple of nights. I had my doctor switch them to Motrin 8. Hopefully the pain will lessen very soon.
Clara - congrats on finding the dress, you guys got the hardest part done.
Shelley - wait until you see my "tres chic" pink & white outfit. Picture coming soon.
Chris - congrats on no trigger foods and your many, many miles!
Lynnette - thanks for the congrats...we are off to a good start.0 -
Shelley are you using the cat instead of weights? Wait...a...minute...how much does the cat weigh???
Not sure how much Crash weighs. At least 15 pounds I would guess. He started this nightly ritual after Whiskers.......well you know. But no, I used real weights! lol. He actually jumps up on my lap. Lays across my arm and pins my hand down with both his paws. Then he presses his face into mine. I have to brush him for at least 15 minutes before he will release me. Rocky of course just laughs.
Kathy pink and white! tres chic for sure.
Clara we need photos!
Shelley
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What a fun challenge. Love that it is not intimidating and thus easy to get back into. Did all three sets. Only used 5# weights, though (unlike the 15# feline crash weights Shelley uses). :laugh:
Sounds like your fur babies really love you, Shelley, just like us!
Kathy/Clara: Pictures!
Lynnette, Anything we can do to help you fight the terrible vending machine monster?
Or are you okay because you work them off? So glad your Mom is feeling better!!!
Chris, Nice! (everything)
Paula0 -
Paula I'm glad you like the challenge! Good job!
Shelley we had one of those big kitties once. His name was Toby. Cool dude!
Kathy and Clara...pics, please!
Got through work without Shelley having to come cuff me but just barely. Seven work days to go and a couple of them are half days!! I've managed 7.17 miles so far and now I'm going to do some of the exercises our trainer sent home for me to do.
I hope you are all having fun!
Chris0 -
Chris your trainer is sending you home with more exercisers! Your trainer is a sadist. Wow, only 7 days to go, work days. Fabulous. I have a set of pink cuffs, I could use them. I love using them on big men who hit women or kids! I wish I could post an old photo of my daughter and a kitty. He makes Crash seem little. Crash was good with the exercises, until I tried to do kick backs with him. Muahaha
Paula X 3! Excellent girlfriend! Chris got this workout perfect. Well I did have to add some skull crushers. Crash thought that was super fun! One kiss, two kiss, three kiss! Love that guy.
Took hubby and the boys for a walk tonight. I skipped our workout since I was a bit sore.
Shelley0 -
Shelley our trainer knows I won't go to the gym by myself, and DD won't be finished with her dissertation until the beginning of May. All her free time is focused on this paper. I just finished editing 88 pages and that's just the introduction! So she won't be joining me at the gym until she's finished. Our trainer knows the equipment I have at home and designs my workout so I can do it here two time a week...which I didn't...I said I was going to but then I stood up and realized I am done for today! I'm sore from Monday and Tuesday...
Pink isn't really my color...got and jade cuffs? Yeah, jade would be perfect! I have shirt and shoes that would totally complete the look!
I think your skull crushers with Crash are terrific!! I understand his reluctance to do kick backs though...bwahahah!
I'll be back tomorrow!
Chris
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Tennis practice this evening with the ladies -60 minutes. Headed to bed. Good night all.
Kathy0 -
When you have a long day doing errands w/DH; come home at 9pm and close your eyes "for a moment"; and wake up four hours later, do you know what that is? Yup! REST Day!
ps, I don't usually dress for bondage, but if we're wearing jade and silver, I can rock the pink... And tell Crash I'm jealous that Shelley gets all the kisses!
People are now asking "Uh... are you still losing weight?" and then looking relieved when I say "No." ...bones bones bones bones... It turns out that at may age, you go from fat hanging on bones, to loose skin hanging on bones. I need Muscles!!!!
Paula0 -
Paula I just need to keep repeating Kathy's motivational phrase for the week. It's not that I can't eat it, it's that I choose not to. I am going to write it down and hang it at my bench.
Took the daughter to get her dress fitted for prom. She is such a peanut that it needed some adjustments, lol. I keep telling her to enjoy it now because it is work to keep it all in shape later in life. Anywho she looks so grown up in this dress. Daddy is not going to like seeing her as a young lady and not his little buddy.
Getting my steps done right now then off to the challenge.
Lynnette0 -
Paula I like your rest day!! And I tried to order you muscles on Amazon Prime, but there was a bunch of grumbling from the warehouse men and women about the fact they were using them...I'm so sorry!
Lynnette I cried every time our daughter dressed for a prom. Your daughter will look amazing! Take pictures!!
I struggled getting our challenge done and enough steps to make 10,000, but I did get up off my duff and get it done!! I'm off early tomorrow and I think I get to pick up Bean. The school has been out since Monday...maybe Spring Break already??...so I'm hoping to be able to take him over there early and get mile miles done while he plays in the grass.
Counting tomorrow, I only have to get up at 3:30 in the morning six more times!!! I got the nicest compliment from one of our IT guys today. And a hug!! It felt pretty terrific!
Okay, I'm going to read for the rest of the evening.
Chris
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Only 6 more times Chris! That is wonderful! I am glad your trainer is working with you. Soon your daughter will be done with college. I am sore also. So what was the compliment?
Lynette I am excited to see her in the dress! I know she will be beautiful! I like how you appreciate Kathys mantras. I also love them.
Paula the pink is all yours! Muahaha. Sorry Chris, I do not have any in your color. Paula that kitty is a stinker! Typical cat has to have his bowl over filled to eat out of it.
Kathy awesome workout! Keep going!
The brown eyes got a walk today. I am calling it a rest day! Walking them is just to fun to count!
Today I found out my new tank will not be ready until the middle of April!
I guess my fish are just going to have to stay in their little ones longer.
Shelley0 -
Finished the challenge: three sets of 8 with 5# weights. A break between sets.
Lynnette, I love Kathy's motivational this week too. But it's a good thing it wasn't "no trigger food Friday" because I had 3 saltines today just because they were yummy. Only 3 though, so already recovered.
Chris, thank you for trying to find me some muscles. You'd think amazon would be more generous for poor little old ladies.
Shelley, Thank you for offering to cuff me?!! And who is/are brown eyes?
Love all,
Paula0 -
Got off work a little early and went with 3 teammates to the tennis center for a private lesson for 1 hour. Love Coach Dennis...he worked us and gave great tips. He also noticed my weight loss and said I was moving much better. I also completed the challenge x3.
Going to spend time with my sweetie tonight...I think he's feeling neglected... hope we can get our match in Sunday. There is a 70% chance of rain. ![:\](https://community.myfitnesspal.com/en/resources/emoji/confused.png ":\")
Have a great evening ladies!0 -
Shelley the compliment was that I was the only person he really trusted in our department. The others, he said, always acted phoney toward him. I never questioned him when he needed to work on my computer, and I have a wicked sense of humor. He appreciates me, and will miss me. It was really nice.
Paula nice work on the challenge and the folks at Amazon kept talking about how they needed the muscles to lift all the boxes of shoes I ordered...hmmmm...
Kathy have fun with your sweety tonight and I hope you get to play on Sunday.
Challenge rest day today, but Bean and I walked over at the school for an hour. The weather was interesting today. Without the clouds it would have been a scorcher but we had clouds and a breeze. Nice! I got 6 miles done with 13,000 steps. No junk or trigger foods. I'm happy. Tomorrow will be more steps and more miles.
Until then my friends!!
Chris0 -
Rest day for me today too. And no trigger foods. [I think the pain meds kill appetite. It feels like forcing myself to eat protein sometimes.]
My body must need to heal - it slept away the afternoon today. I can feel progress though week-by-week.
I've got a structure now for knee exercises: 2 to 3 sets per day of 1 hour of bending and 1 hour of straightening. Today I started alternating them instead of an hour each. And I started practicing walking without a limp. It's slow, but pain meds help.
Thank you for being such good friends!
Paula :flowerforyou:0
This discussion has been closed.