Normally having the shakes is a bad thing.
Last week I got them in a good way (as opposed to the “Imma kill Mr. Cuervo” way) from a weight routine.
It’s no secret that arms are my love. Biceps used to be my favorite part to work, but recently I’m really into triceps.
Particularly this workout. The best part? You can do it anywhere that has free weights and a bench. Translation: I can do this in basically any hotel across America.
Don’t be afraid to push yourself on the amount of weight you lift. Don’t hurt yourself, but you do need to challenge your muscles in order to gain. No, you won’t end up looking like Hulk… people spend YEARS trying.
I’ve also been more vigilant about rest time between moves. I was a skeptic, but I’ve honestly noticed a difference since taking the proper break time between sets – both in form and development.
As you do the bench exercises, make sure to keep your back straight and feet firmly planted on the floor. Also be sure to keep your core tight. This will keep it engaged, giving you added benefit.
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Chest
1. Plyometric Push-Ups
Do a regular push-up (be sure to use proper form), but when you lower to the ground explode back up so that your hands leave the ground. Bonus points if you can clap in between.
Don’t be afraid to do these from your knees if you need to.
- Sets: 2
- Reps: 5-8
- Rest: 30 seconds
2. Bench Press with Dumbbells*
Be sure to bring the dumbbells down low, concentrating on the bottom portion of the movement and then come up hard.
*I did these as a rest-pause on the last set. Meaning, I did the max reps I could, rested the weights on my chest for ~20 seconds, then did as many additional reps as I could.
- Sets: 2
- Reps: 8-10
- Rest: 1 minute
3. Incline Bench Press with Dumbbells**
Be sure to push the dumbbells straight up until your arms are fully extended (without locking elbows). Fully lower weights back to the start position to complete each rep.
**You will do these as supersets with the next move. Superset means you do NOT rest between the two moves. Yuo rest after completing 1 set of BOTH.
- Sets: 3
- Reps: 6-8
- Rest: Superset
**Superset**
4. Incline Flye
Keep your elbows bent slightly to avoid stressing your shoulders. Slowly bring the weights down to your sides to complete a rep.
These are especially good for increasing range of motion and shaping pectorals (which makes your chest look.. ahem… nicer).
- Sets: 3
- Reps: 20
- Rest: 1 minute
Triceps
1. Lying Extension with Dumbbells**
When above your head, the dumbbells should be positions such that your palms facing each other. As you bend your elbows to lower the weights, your upper arms should not move. Lower the dumbbells until they are at either side of your head, pausing for a moment. Lift weights back to the starting position to complete a rep.
- Sets: 3
- Reps: 15
- Rest: Superset
**Superset**
2. Tri Pressdown
These are my favorite. Really focus on keeping your abs contracted here for a little extra core benefit. Keep your elbows in toward your torso and really press palms down toward your thighs as you squeeze the triceps.
- Sets: 3
- Reps: 20
- Rest: 30 seconds
3. One-Arm Dumbbell Overhead Extension***
This is one of the best ways to tone arm “flab.” Be sure to keep your upper arm stabilized as you bend at elbow to lower weight behind head. As you straighten your arm to bring the weight back up, squeeze back of arm to really work the muscle.
***These were done as drop sets. I did the 15 reps, then dropped the weight by 5 lbs and did more rep until failure. Then dropped the weight by another 5 lbs and completed reps until muscle failure again.
- Sets: 3
- Reps: 15
- Rest: 1 minute
Post-arms I finished up with 15 minutes of ab work. Adding P90X Ab Ripper X and hanging leg lifts gave me a solid hour workout… and left me shaking. In a good way.
Don’t forget your 20g of protein post-workout!
Check out my Fitness page for more workouts and tips. 🙂
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This was Thursday’s workout. Here’s rest of what I did on the road last week:
Workout Recap (9/5-9/11)
- Monday – 6.5 mile run, Shoulders, 100 push-ups
- Tuesday – Biceps/Back, 6 min plank sequence, 100 push-ups
- Wednesday – 4 mile run, 100 push-ups
- Thursday – Tris/Chest, Ab Ripper X
- Friday – 4.5 mile run, 100 push-ups
- Saturday – Kickboxing
- Sunday – 4 mile run, 3 mile run/walk, 6 min plank sequence, 100 push-ups
***
2 days after doing this workout, my kickboxing instructor complimented my arms. It made my day.
What’s your favorite way to exercise?
Do you have a favorite body part to work? (Keep it clean! 😉 )
Tiffany says
WOAH…. This routine is NO JOKE! I am sure I would have the shakes… I almost always have the shakes when I lift 😀
Mary @ Bites and Bliss says
I love getting the shakes! Walking (or rather, wobbling) out of the gym with those quivers is the best feeling. I’ve never done poly push-ups, though. I’m scared I’ll fall flat on my face!!
Laura says
Start out on your knees and work your way up to full push ups. Don’t smash your face! 🙂
Lee says
I like triceps the best. I have very weak chest muscles for some reason. Pushups are super hard for me. It probably doesn’t help that I don’t do them because they are hard.
Runblondie26 says
Whoa, intense workouts gril! I wish I could stick with a weighlifting routine. You inspire me with these lifitng workouts, especially keeping up with them on the road. Hotel gyms are usually less than ideal.
Laura says
Thank you!!! Hotel gyms aren’t that bad – you just have to have free weights… and a bench is helpful. 🙂
Kate says
You’re my hero. Just sayin’. Favorite workout? Probably ballet-style stretches and whatnot for legs. It’s kinda fun to ease into sitting down the next day. 😉 Oh– and I am shocked you’ve never had a fast food hamburger. You haven’t missed anything, to be sure.
Ari@ThE DiVa DiSh says
great workout tips!
I just barely started using weights, because before I used to be afraid of them! Crazy right??
Laura says
I’m so glad you got over the fear though! Weight lifting is especially great for women because we are more susceptible to bone density problems.
Lisa ♥ Healthful Sense says
My arms feel shaky just reading this… haha! My arms could really use this though =) My favorite area to work is my core!
Laura says
Core is definitely my second favorite!
Heather @ girlyeverafter says
I’ve increased my weightsin BodyPump and can really feel myself being challenged when I’m shaking. I just have to make sure I’m breathing, haha, I tend to hold my breath when a workout is really hard. Wierd I know. haha BTW, were you at yougurt tap last night? I think I saw you but wasn’t sure.
Laura says
Try to focus on exhaling on the lift. It will help you get that “just one more rep” (not to mention breathing is good for you 🙂 ).
I was there! You should have said hi!
Allie says
I love the weight lifting shakes!!! And the protein shake that follows 😀
Alexa @ Simple Eats says
I love working my arms, too! Love this routine, I’ll have to try it!
Kelly says
Love it! When I first saw the word “Shakes” I thought it would be a post dedicated to smoothies (which would also be great) but I really enjoy when you mix-in exercise information – it’s so informative and rounds out the picutre of health.
Laura says
Thank you! I did one on shakes a few weeks ago you may want to check out: https://www.sprint2thetable.com/2011/07/thirsty-thursday/
I am a protein shake addict.
Laura @ box run eat says
I love that you managed to do a self portrait whilst lifting a heavy weight… that is multi tasking at its best hehe