42 Min Bi’s, Tri’s & Shoulders is Day 35 in Heather Robertson‘s HR12Week 5.0 program.
After Heather fried my chest and back in Day 32, I decided to be a little more conservative with my weight selection in this arm and shoulder workout. Each circuit focuses on a single muscle group and you repeat each circuit 3 times. So even if the weight felt too light the first time through the circuit it was either challenging me by the 3rd circuit or at least felt just right by the 3rd circuit. My arms and shoulders were nicely worked. Between Day 32 and this workout your entire upper body gets well worked this week.
The exercises are done interval style. The intervals are done for 40 seconds of work followed by 20 seconds of recovery. For the finisher, the exercises are done for 45 second of work followed by 15 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise. At the bottom of the screen during the preview, there is a small graphic with a weight recommendation–light, medium or heavy.
42 Min Bi’s, Tri’s & Shoulders is 41:30 minutes; 25 second intro, 4:40 minute warm up and 3:50 minute stretch. Equipment: dumbbells and fitness mat. Heather recommends 5 to 25 pound dumbbells. The weights listed below are what I used.
Circuit 1:
- Concentration curl (single arm bicep curl, in kneeling lunge, tricep of working arm is pressed against inner thigh of front leg) (one 18# DB)
- Repeat #1 on other arm
- Alternating bicep curl (18# DBs)
- Repeat #1-3 two more times
30 second rest
Circuit 2:
- Single tricep extension (one arm is extended overhead, keeping arm extended, bend elbow lowering DB behind head then raising it back to start) (one 12# DB)
- Repeat #1 on other arm
- Alternating straight press (tricep/narrow chest press, laying on mat with a DB in each hand, palms facing each other, keeping arms close to side, alternate pushing arm/DB to ceiling) (20# DBs)
- Repeat #1-3 two more times
30 second rest
Circuit 3:
- Kneeling shoulder press (in kneeling lunge holding one DB in one hand, w/ arm open to side do an overhead shoulder press, lowering arm/DB until elbow is bent at 90 degrees) (one 18# DB)
- Repeat #1 on other arm
- Alternating front raise (straight arm front raise, palms face floor) (10# DBs)
- Repeat #1-3 two more times
30 second rest
Finisher:
- Bicep burn out (fast alternating bicep curls with light DBs) (5# DBs)
- Kickback burn out (fast alternating tricep kickbacks with light DBs) (7# DBs)
- Around the world (with palms facing forward and hands in front of thighs, keeping arms straight, raise DBs out to sides then overhead, lower DBs out to sides and back in front of thighs) (7# DBs)
- Fist pump pulses (arms are raised to shoulder height straight in front of you, elbows are bent at 90 degrees so palms are facing your face, do small pumps, pushing DBs upward) (10# DBs)
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
