Having recently finished up with the 30 Days of HIIT advanced workout program by NeilaRey.com I decided I want to now try and build up more strength and muscle endurance.
Today’s workout is called Power 20 and it works the following muscles:
Forearm muscles (Brachioradialis and the Extensor carpi set), shoulders (deltoids – lateral, posterior and anterior), biceps, triceps, lower back, trapezius muscles (inferior, superior and middle portions), Rhomboid.
I did the workout with a slightly lower weight then I think I could have done but since this was my first time to try it I wanted to make sure I could finish each routine. Also, after watching my video I realized I need to work on my form a little more as well 🙂
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The below video shows just parts of each routine except for the shrugs. If you want to see the entire workout go to here on YouTube.
All in all it was a great workout and my arms and shoulders definitely felt pumped up afterwards.
The Power 20 workout is all about leveling up. Acquiring more strength, more muscle endurance, more capability which means you will be able to do more with it. Don’t settle for playing the ‘game’ at the same level all the time. Challenge yourself and open up fresh achievements to unlock.
Instructions: Perform each exercise for a given number of reps, rest for up to 20 seconds and repeat it again 3 sets in total. Once you have completed 3 sets, rest up to 20 seconds and move on to the next exercise until you have done all six:
| 10 alt hammer curls up to 20 seconds rest 10 alt hammer curls up to 20 seconds rest 10 alt hammer curls up to 20 seconds rest |
10 alt bicep curls up to 20 seconds rest 10 alt bicep curls up to 20 seconds rest 10 alt bicep curls up to 20 seconds rest |
10 tricep extensions up to 20 seconds rest 10 tricep extensions up to 20 seconds rest 10 tricep extensions up to 20 seconds rest |
| 5 deltoid raises up to 20 seconds rest 5 deltoid raises up to 20 seconds rest 5 deltoid raises up to 20 seconds rest |
10 dumbbell shrugs up to 20 seconds rest 10 dumbbell shrugs up to 20 seconds rest 10 dumbbell shrugs up to 20 seconds rest |
10 upright rows up to 20 seconds rest 10 upright rows up to 20 seconds rest 10 upright rows DONE (end of workout) |
You can repeat the same workout several times a day.
What it works: Forearm muscles (Brachioradialis and the Extensor carpi set), shoulders (deltoids – lateral, posterior and anterior), biceps, triceps, lower back, trapezius muscles (inferior, superior and middle portions), Rhomboid.
Tips: When performing deltoid raises do not raise your arms past the height of your shoulders.
Make it better: Exhale sharply with the flexing of each major muscle group to bring your core into play.
Make it harder: Perform the entire routine on the balls of your feet challenging your core and working both hamstrings and calves.
Body types this can work for: Anyone who wants to power up their arms.
Perfect for: Anyone who is looking for some extra arm strength. Great for those who are ready to challenge themselves and prove they have the arms to contain the strength they crave.
Download the workout here: Darebee.com
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