One of the things on my 2014 List is to do more strength training. When I was in Anderson over the Christmas break, my brother and I did a workout together. He made this plan for me to get started. It’s pretty solid.
Daniel’s Arm, Back, and Shoulder Workout
On a 30 degree Incline Bench:
3 sets of 10-12 Chest Press with 15 pound dumbbell
3 sets of 10-12 Chest Flies with 10-15 pound dumbbell
On the Smith Machine:
3 sets of 20 shoulder shrugs with just bar weight
3 sets of 12 squats with 50 pounds
On the Cable Weights Machine:
3 sets of 15-20 with long chest bar (pull behind head)
3 sets of 10-12 with rope pull (light weight)
In between sets, I get restless. I suggest doing something to keep your heart rate up. When I’m with someone, I jump around and do jumping jacks with weights. In my mind, it looks less dumb when I’m with a person–probably looks ridiculous regardless. I will follow up with a suggestion for that part after I do it by myself!