Slow it down

Wanting to hit the muscle a little harder? Slow your reps down and really dig into the muscle. It will honestly show you a different side of training all together. Get in, dig deep, and slow it down. 

Today's workout:

Cardio: elliptical 10 mins warm up

Then hitting a hike later today

Cable curls:

Set1: 50 lbs 10 reps

Set2: 50 lbs 12 reps

Set3-5: 50 lbs 15 reps

Hammer curls:

12.5 lbs 15 reps

Repeat 5 X's 

Incline bicep curl:

12.5 lbs 12 reps

Repeat 5 X's 

Seated smith machine shoulder press:

Set1-3: 25 lbs 12 reps

Set4-5: 35 lbs 12 reps

Smith machine shrugs:

Set1: 15 lbs 12 reps

Set2-3: 25 lbs 15 reps

Set4-5: 35 lbs 12 reps

Seated shoulder press:

Set1: 20 lbs 12 reps

Set2-5: 20 lbs 12 reps per arm

Single arm hanging cable curl:

20 lbs 10 reps per arm

Repeat 5 X's