Amilcar Herrera

Here is today’s cool workout: (my triceps were still sore when I started)

I had my 1 spoon of BSN NO Xplode with 6 oz of water about 30 minutes before I started.

• 1 mile run on treadmill (1/8mile walk at 3.2mph to warm up, 0.75mile run at 7.4mph and 1/8 mile walk at 3.2mph to cool down)

Here is my arm workout: ARM supersets (1 set of curls then 1 set of tricep extension with no rest in between – that’s 1 superset)

• Preacher Dumbbell Curl – One arm – alternating (20X8, 20X8 )
• Barbell Curl (45X8 )
• Barbell Curl (50X8, 50X8 )
• Seated Dumbbell Tricep Extension (20X8, 20X8, 20X8, 20X8, 20X8 ). I felt I could add at least 5 more lbs.

Here is the rest of my workout:
• ABS workout (1 set of 15 reps each)
o Reverse Crunch
o Knees to side crunch
o Butterfly Crunch
o Crossover Crunch
o V-Up o Crunch
• Olympic Squats (155X8, 155X8, 155X8 )
• Bench Press (3 sets of 125X8 )
• Chin Ups (3 sets of 8 reps)
• Seated Dumbbell Press (2 sets of 40X8 )
• Standing Calf Raises (145X10, 125X10 )

My triceps were tight and sore when I finished my workout… 

Have a great day!

Amilcar