Mar 2015 Challenge ~ Mar 29th - Apr5th
cpanus
Posts: 19,964 Member
Just in Time For Spring: 21-Day Arm-Sculpting Challenge
Week 3
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 3 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 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)
Let us know how you are doing. Have FUN!!!
Chris
Week 3
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 3 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 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)
Let us know how you are doing. Have FUN!!!
Chris
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Replies
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Ah yes, fun, definitely, "fifteen" you say, hmm... (...after deleting the first thing I wrote.) :laugh:0
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...yeah, I was thinking maybe WE should repeat week two, but then I realized it wasn't WE that should repeat it...heheheheheheh!
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Challenge completed x3. And I challenged myself to use 5lb weights for all exercises.
Kathy0 -
Challenge x3 and still working on steps for the day.
Lynnette0 -
Got 4.5 miles done this morning then shopped and lunched with DD! She needed the break but then told me at lunch that when we were done she was going back to work on her dissertation...it's almost done. She's in the middle of her last chapter.
total miles - 7.62...total steps - 14,671 for today. I have gym in the morning. I'm pretty sure I'll get all the arm exercises in. ...pretty sure. I'll be walking tomorrow too.
Have a great Tuesday everyone. I am, as of 3:30 this afternoon, officially retired! bwahahaha!
Chris0 -
Rest day for me today.
Chris, I'm doing flys and kickbacks without weights, not to simply go through the motions, but because I can't lift my arms 36 times (12 reps x 3 sets) when using weights. Would it be better for me to use 3# weights and do fewer reps?
How excited for you that it is official and that your DD's dissertation is wrapping up. Milestones.
Kathy, I'll think of you doing the flys & kickbacks with 5# weights - you get to be my inspiration. :bigsmile:
Lynnette, You're a monster. A given. And a compliment. :laugh:
Sweet dreams,
Paula :yawn:
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Chris, congratulations on retirement!!!
Did weight workout yesterday. Have not hit the challenge yet but have been getting back on track with my Couch 2K program. planning to hit the gym after work to do the run for week 6.
Lynette and Kathy- good work with the challenge!0 -
Challenge rest day. Tennis practice this evening 90 minutes. Headed to bed early...in the office tomorrow.
Chris - Congratulations!
Goodnight
Kathy0 -
Challenge rest day here also but did hit up Abs class and have over 13k steps in.
Kathy way to up the ante with the 5# weights. I definitely have to go lighter on the flys, 3#-5# depending on the day. Anything heavier and my shoulder clicks like a typewriter, lol.
Clara are you training for a particular run? I opted out this year of the Glow and Color runs here.
Paula lighter is better than nothing. I use the lighter weights for flys also.
Chris it sounds like she is determined to get it finished. Good for her, it exhausts me just thinking about it
Woke up to 3-5" of fresh, crunchy snow this morning. Needless to say no one was amused
Hoping for a warm up for the long weekend.
Lynnette0 -
Lynnette hate to tell you this but it was a hot, sweaty day here in northern California! Gorgeous! Windy, though...
Kathy - Thank you!
Clara - good job with the C2K.
Paula - what Lynnette said.
Got outside early this morning and managed 4.25 miles in an hour then hit the gym w/trainer for 45 mins then picked up Bean then did our challenge because I didn't do it yesterday!!!! Total steps 15,789...total miles 8.32. It's been a good day!
Chris0 -
lynette, I'm not training for a particular run but may start to take part in some local runs once I've become a better runner. Right now I'm really a jogger but I'm making progress.
Paula- you are an inspiration!
Chris- so glad you're daughter is almost done. And what a workout day you had!
Kathy-good job with the challenge!
Hope no one plays April Fool tricks on ya'll!0 -
Happy April Fools Day to us all. Stay sharp and not fall for anything!
Shelley0 -
Got 4.26 miles done in 61 minutes this morning...hit Target for a few things...picked up Bean...we went for 2.12 miles in 41 minutes.
I'm have way through DD's final chapter. Must finish...this will be a REST DAY for me as far as our challenge goes.
I hope you are all having fun today!!
Chris0 -
Hi Shelley,
Speaking of not falling for anything, my husband bought a birthday card for his mom.
On the front two fish are looking at each other. One is in a fish bowl. The other one is in a gallon of VODKA grinning and saying "this is awesome!" Inside it says: Here's to spending your birthday in good spirits.
True or Fool? :flowerforyou:
Paula0 -
TRUE! I'd made a copy to send you, but it's probably faster if you just google "Gemma Correll vodka fish". They are orange and black, so are they clown fish or just silly fish! :laugh:0
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Clara I am more a jogger also, that is when I do actually run lol. I jogged two 5k's last year and let me tell ya there were more "joggers" there than "runners".
Finished up my 12k goal steps today and our challenge. Abs are a bit sore from class yesterday. It warmed up some today so I was finally able to sweep the garage out and get the net lights off the bushes from Christmas, lol. Those lights were driving hubby nuts
even though the timer has not be plugged in for months just them being out there still irked him something fierce.
Lynnette0 -
TRUE! I'd made a copy to send you, but it's probably faster if you just google "Gemma Correll vodka fish". They are orange and black, so are they clown fish or just silly fish! :laugh:
If they are clown fish they are really smashed and not looking their best! Funny how things come full circle. When you saw the card you had a better understanding of the science behind the cute card. And I was able to see all the different items that fish and vodka have. I liked the one with the 3 cats using straws to drink a cocktail from the fishes bowl. Thanks for sharing!
Chris working on DD paper is not a rest day! Walking with Bean is more relaxing for sure.
Clara and Lynette I love that you guys jog. Way to go. I do a little sprinting, cause I might have to do it for real. But you two rock. Christmas lights down before Easter is a win. My neighbor loves the ones on her porch. As in loves them all year around.
Worked late. Got home and walked the boys. I am off tomorrow. Planning on getting some painting done!
Shelley
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Okay, did 3 sets of everything. Still straining on the 12th rep, so going to stay at that level for awhile.
- Curls, rows, presses: 12/ea 6.6#
- Kickbacks: 10/ea 3#
- Flys: 5/ea 3#
Clara & Lynnette, My PT (physical therapist) says I'll be running before they're done with me. I have never been a runner worth mentioning. :noway: Maybe jogging... But she claims they're also going to have me doing squats and lunges ??!!???! So we'll see. Wow!
Shelley, Couldn't find the cats. Easy to imagine though. :laugh:
Chris, Doesn't sound like you're ever going to be bored. But finally you have time to live your life!
Kathy, Hope you have good weather for your tennis.
G'night all! Paula :yawn:
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Fish and vodka??? I must Google this, lol.
Challenge and steps completed. Off work until Monday so I am planning on some much needed attention being paid to this house No training next week so back to some OT for me and going to put forth some serious effort to keep the gym in the schedule. 0 -
Paula - great job on the workout!zumbaforever wrote: »Chris working on DD paper is not a rest day! Walking with Bean is more relaxing for sure.
Shelley
Shelley...so true...so true. The end is near...I keep saying that!
Lynnette - good job on the workout and steps. Hope you get to the gym.
Got my miles in this morning but by the time I picked up Bean the wind was too strong and cold. It was pretty nasty. Nopey, nope! Puppy would have survived, but I wouldn't have.
Tomorrow DD is on holiday and all next week is her Spring Break. Tomorrow we shop again then back to finishing her paper.
I hope you all have a great Friday!
Chris
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Had PT this afternoon. The Challenge Rest Day tonight is gratefully anticipated.
Good night all you stepping, jogging, challenge-fulfilling friends! You are great!
Paula0 -
Paula that sounds so encouraging.
Clara I know what you mean. That is what I am doing. Home fixes.
Chris the wind is awful here. So will your daughter ever be finished? Not sure if mine will. 
Painted the ceiling, walked the boys. Went to a movie. Spent almost two hours picking our crown molding. Another couple painting it. Need to pick out more paint for the walls and the bathroom. Also going to a glass cutter to have glass cut for the sump tomorrow. My back hurts.
night all
Shelley0 -
Off today. doing taxes with DH this am, at least that's the plan. then maybe the museum with a friend. planning to do my jogging at the gym today. Yay!0
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Got 4 miles done this morning...have 13,658 steps so far. It was breezy and beautiful today!
DD and I went shopping at Costco for the first time in years and years. She hated going as a youngster. Just whined and complained the entire time. Today she was amazed at the money she could save by joining the club. She and her hubby joined and go their official cards with their pictures on them!! We are going back tomorrow with a list. It was so funny to watch her! Egad!
We have Bean for a puppy sleepover, and we will walk in the morning. Then I'm hoping to go out by myself for some more miles.
I hope you are all having a great Friday!
Chris0 -
What a nice feeling Friday, Chris.
I was going to give myself an extra rest day, but decided I'd just do one set. Then thought, maybe I'll just walk around the house and see if I can do another, and did. Then thought, well might as well just power through the third set, and now I can barely lift my arms.
Thanks for being here, y'all. You are the key to success!
Paula0 -
Just a thought...what about doing last weeks workout next week?? Then this week's workout week after next??? Think about it...
Chris0 -
Chris that would be great for me. Especially since I have been so busy with my gym room that I have not done any this week.
Well maybe a little. But not enough.
I and hubby did get the trim up and walls painted. The walls are almost white. They look white unless you put white next to them. And the ceiling is finally done. After 15 years of living in this house. Muahaha. Still have to caulk and then some minor painting. Lots of cleaning. I plan on getting rid of some dvd's & vhs's that I never use. Might rerrange some equipment. Next month I will find a new area rug.
Paula that is fantastic. You did awesome. high five!
Chris I still hate Costco. I always buy way to much. I am glad you had a great experience there though. I used to go when we had kids. I hear their gas is less than anywhere else in town.
Clara great day.
Got my glass ordered. I hope it is correct. It was almost $60 for them. I am still raising the amount of vodka I am dosing each week. The fish will be pickled soon. I was told the tank should be done by the 12th. Then delivery.
Shelley0 -
Well I was kind of bummed by my lack of progress today. Hubby got the trim up. It looked great. DH kept saying he wanted to strip the floor. I wanted to get to cleaning everything off. After lunch he took a nap. So I started on my cleaning. All the weights were covered in a fine layer of sheetrock dust. As were both weight benches, the lower walls, the treadmill, everything. So I got started. Had to keep rinsing my cloth, and mopping. But when in the mood........
Well he came down and took over. I will admit I am glad he cleaned the floor. But also pissed. I had to quit what I was doing. Now it is late and I really wanted to be done.
I hope I can get back into the mood tomorrow. Really wanted a rest day. 
OK done venting.
Shelley0 -
I just wrote a ton and didn't hit POST!!! ECK!!!!
Shelley I was sayin' something snarky about boys getting in the way but can't remember it.
So now all the humor I had written down is gone and the yawns are heavy upon me! I managed 8.52 miles for 18,596 steps today. Went back to Costco with the kids because they had a list. SIL was amazed at the prices and what was available and the large quantities. It was pretty funny. DH stayed with Bean. It was a nice day with the kids.
DD is on Spring Break next week. Hope we can have a little fun in there. Her paper got very positive feedback from her professors which is very cool! She's close to sending it to her committee and then she will defending it.
I'm in serious search of my pillow now.
Tomorrow, my friends.
Chris
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Chris it is the thought yhat counts. I know you understand.
So glad you managed some good deals at costco. DD must defend her paper? Egads, that is pressure.
Well in search of my pillow. Have a long day tomorrow.
Shelley0
This discussion has been closed.