Wrapping Up a Semester, Chest and Biceps

The NOLS Spring Semester in the Southwest heads back today after completing the independent student expedition portion of their course. It will be great to see these students again and reflect on how far they have come from their beginning in mid-January. A new set of wilderness stewards turned loose on the world. A new set of students that have experienced places that need their protection. If you waited around long enough, one or two may show up here in a few years to be NOLS Instructors themselves. That is the impact that Wilderness can have on unplugged people.

Today's quote is from Will Wright:

"I find it refreshing to unplug from it for a while. You kind of forget how deeply you get embedded in it."

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order.
Jumping Jack, 50 repetitions
Push-Up, 50 repetitions
Bicycle Abdominal Crunch, 50 repetitions
Weight Training:
Bench Press, 5 sets of 1-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total. No break between exercises. One minute break between sets.
Weighted Dip (body weight +35 lbs.), maximum repetitions
(Primary muscles worked: Pectoralis major and minor, anterior deltoids, triceps brachii)
Dumbbell Fly, 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Weighted Push-Up (body weight +50 lbs.), 15 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)

Axle Bar Curl, 5 sets of 6-10 repetitions
(Primary muscles worked: Biceps brachii)
Fat Grip Dumbbell Hammer Curls,  5 sets of 8-10 repetitions
(Primary muscles worked: Biceps brachii)
Captains of Crush Grip Trainers between each of the above sets, 15 repetitions each
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!