Fitness Challenge II - October Arms 2014
Win prizes by replying to our post! Show us how you complete this challenge via Vine, Instagram, Twitter, @fredoniafitness or on Facebook via Fredonia Let's Move!
Contest ends October 31 at 11:59pm
Rules: Show us how you do this workout through photos or videos. You will be entered into our weekly raffle for every challenge that you do!
Sponsored by Residence Life
Jorian Holka’s October Arms!
"This workout is pretty grueling, so make sure you pay close attention to your form as you get increasingly tired. Essentially, don’t sacrifice form for reps - if you pick a weight that’s too heavy, just select a lesser weight mid-set and keep going. Keep your upper arms and torso stationary when doing curls, and really concentrate on getting an intense contraction/squeeze in the biceps at the top of each movement."
Standing Cable Curls
Beginner: 3 sets, 8-10 reps
Intermediate: 3 rest-pause sets (pause for 15-20 seconds after first set and then repeat exercise with same weight to failure), 8-10 reps
Advanced: 3 drop sets (reduce weight by 10-20 lbs after first set and immediately repeat exercise to failure), 8-10 reps
Standing Cable Hammer Curls
Beginner: 3 sets, 8-10 reps
Intermediate: 3 rest-pause sets (pause for 15-20 seconds after first set and then repeat exercise with same weight to failure), 8-10 reps
Advanced: 3 drop sets (reduce weight by 10-20 lbs after first set and immediately repeat exercise to failure), 8-10 reps
Incline Dumbbell Curls
Beginner: 3 sets, 8-10 reps
Intermediate: 3 rest-pause sets (pause for 15-20 seconds after first set and then repeat exercise with same weight to failure), 8-10 reps
Advanced: 3 drop sets (reduce weight by 10-20 lbs after first set and immediately repeat exercise to failure), 8-10 reps
21’s (7 reps from bottom of range of motion to half-way up; 7 reps from half-way up to top of range of motion; 7 complete reps)
All fitness levels perform 3 sets of 21 reps - intensity depends on weight used (start lighter than you think - this exercise is incredibly tiring!)
