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Beginner Gym-based cardio and strength training
Day 036 - Armed and Ready
WU 5 min. 2 sets x 12 reps each. SERIES 1: Triceps dips, lateral raises, abs; SERIES 2: biceps concentration curls, triceps kickbacks, abs; SERIES 3: reverse curls, upright rows, abs. Stretch. 
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LET'S START THE WEEK WITH THE SMALLER MUSCLE GROUPS: TRICEPS, SHOULDERS, AND BICEPS. As with last week, we'll add in a few new exercises, but most of this will be familiar territory. 2 sets each exercise, 12 reps each. SERIES 1: Start off at the Gravitron, with a set of dips (only bending to a 90-degree angle at the elbow). Then, straight-arm lateral raises with dumbbells (raising the arms out to the sides, stopping at shoulder height). Add in a set of abs on the floor or on a bench, and repeat. SERIES 2: On a bench, execute a set of biceps concentration curls, hammer-style (12 each side). Then, kneeling on the bench, a set of triceps kickbacks: 12 on each side. Close the series with a set of abs, lying on the bench and bringing your knees in to your chest 12 times, and repeat all 3 exercises. SERIES 3: To close out "arms-day," let's liven things up with 2 new exercises. We'll start with a set of reverse curls using a straight bar. These are exactly the same as standing biceps curls, but you change the grip, so you're holding the bar from the top, not the bottom. Keeping your elbows by your sides, raise and lower the bar (knees remain slightly bent, lower back flat), palms to the floor. Next, holding the bar with the same grip, let's do an upright row. Move your hands together until they're a little closer than shoulder width apart. Lift the bar to chest height, keeping your shoulders relaxed as the elbows raise out to the sides. Hold the bar at chest height for a count, using your deltoids (shoulder muscles), and lower. Finish with abs on the bench/floor, and repeat the series. End with a long stretch and a warm shower.
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