Today is arms. You can use three pound weights or lift something else.

1. Bicep curls 2 sets of 40
   From arms at side fully extended, lift hands so elbow is fully bent (palms up on the hand, wrists straight) (sit or stand) You'll feel this in your bicep and perhaps your wrists.

2. Tricep extensions 2 sets of 25
   One arm at a time. Lean on couch so that your hips are 90 angle, back straight, arm to your side so that your arm is horizontal. Keeping your elbow to your side, bend your elbow to vertical and back up (sort of a pumping action) You'll feel this on the back of your arm.

3. Hammer curls 2 sets of 20
   Stand, arms to side, curl arms (bend) to 90 degree angle, keep wrists straight (palms in), elbows to side. Do both arms at same time. (You'll feel this again in bicep)

4. Overhead tricep extension 2 sets of 20
   Arms overhead, hands together. Bend elbows so hands go behind head and extend to vertical. You'll feel it behind your arms again.

5. Lateral, front, rear deltoid lifts 1 set of 20 (each exercise)
   A) arms to side lift straight to horizontal to your side.

   B)lift one arm at a time from side to horizontal in front of you.

   C)slightly bend legs, bend over to have arms down to start. Lift them to the side and horizontal. You'll feel this one in your back and back of arms.

6. Shoulder presses 1 set of 20
   Bend arms so hands are by your shoulders and extend to vertical. You'll feel it on top of your shoulders.

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