Dufisthenics

For the first time in nearly a month I should have a full 5 day gym week meaning today was my bicep and tricep day.  I was going to use my dip belt to do weighted dips but bruises and brush burns on my hip and lower back from Ninebot One E+ training would have made wearing the belt uncomfortable.  I instead just hung dumbbells between my knees which is uncomfortable in a different kind of way.

Today’s Workout

5 minutes cardio/stretching

15 pull ups

Seated dumbbell curls 25lbs x 12

Bodyweight dips x 20

Seated dumbbell curls 40lbs x 10

Bodyweight dips + 45lbs x 8

Seated dumbbell curls 50lbs x 3

Bodyweight dips + 75lbs x 4

Bent over dead hang dumbbell curl – 25lbs x 10

Seated overhead tricep extension – 50lbs x 10

Bent over dead hang dumbbell curl – 35lbs x 8

Seated overhead tricep extension – 70lbs x 8

Bent over dead hang dumbbell curl – 40lbs x 6

Seated overhead tricep extension – 80lbs x 4