Pyramid Arm Workout

arm workoutWow this week is going so fast!  Time needs to slow down a bit.  I did this workout a few days ago with a friend and holy cow I can still feel my arm soreness.  So I thought I would share it with you.  This workout can be done at the gym or at home.  I did it from home.  I started with a mile warm up run, then weights, and finished with a mile cool down and stretch.  It was great.  I am still trying to enjoy all the outdoor running I can before I am stuck on the treadmill.  Give it a try!  

Arm Pyramid Workout

Warm Up:  Jog, Bike, Row or Elliptical for 3-5 minutes.  

Sets of 10, 12, 15, 12, 10 using a moderate size weight unless specified

  • Arm Circles (using a light weight)
  • Standing Bicep Curls
  • Tricep Dips
  • Lateral Raise (may
  • Dumbbell Bench Press
  • Bent Over Rows

Cool Down and Stretch

I followed it up with my new favorite protein shake.  

Vanilla Shakeology, coconut water, ½ a frozen banana, 1 tablespoon almond butter and ice.  SOOOO GOOD!!!!

Have an amazing day!