September 2015 Arms Workout

Once again, August flew by and now we're in September! I've been reading Strength Training for Triathletes in an attempt to find some tri-specific arm and core strength exercises. Aesthetically, my arms are looking much more balanced, so I figured it's time to start incorporating moves to help me become a stronger triathlete, especially for the swim portion. The author recommends the Dumbbell Angled Raise to strengthen what is typically the weakest part of your deltoids - the rear portion. I had a hard time finding anything on the interwebs even closely resembling this movement, so the video is really just to get a general sense of the up and down movement. If you happen to have the book, just turn to page 133!

I switched up the rep scheme a bit this month, but I'm still doing it 2 to 3 times per week. I'm also still rocking a pair of 15 pound dumbbells, but bear in mind that I did CrossFit for two years before I came to my senses and left the cult before realizing that I'm much happier swimming, biking, and running. There's no shame in using 5 pound or 10 pound dumbbells, as long as the weight is challenging, but doable!

For further information on the movements shown above, please check out the following links:

One-Arm Dumbbell Row - Do 10 reps per arm

Dumbbell Angled Raise - Thumbs should be pointed toward your legs at the bottom (step 1) and toward the floor at the top (step 2). Lift one arm at a time. Your arms should go out diagonal to your body at about 45 degrees. Basically, you're at the midpoint between a front raise and a side raise.

Crossover Hammer Curl

Shoulder Press

Tricep Extensions - Remember to keep your core tight on this one!

Wood Chopper - Use one dumbbell instead

I hope you enjoyed this glimpse into my training regimen. As I am not a physician, please consult your doctor before performing this workout if you have any injuries or if you are embarking on a fitness journey for the first time. Honor your body and if it hurts, stop! Thanks!