After getting sore last week, I decided to take it easy with the lifting and exercise.  I went out on Saturday to run some errands and a couple of hours later, I was feeling quite sore (like week 3-4 soreness).

I still tried to stretch my muscles by not using weights and did 3 sets of 15.

• Bicep curls  –  Flex biceps and curl. Don’t bend wrists while “lifting”
• Tricep Dips – Sit in a chair with arm rests. Push yourself up and slowly let yourself back down.
• Shoulder press – Put arms up like a football goal post and raise them above head. Last week, I couldn’t raise them up that high without feeling tightness so I just did little pulses.  I still felt it though.
• Chest press (standing) – Put your arms straight out and move them in to where you’re clapping your hands in front (tighten chest muscles).

This week, I was able to use 5# weights, but I had to be very careful lifting. I also leaned against the wall for additional support. I did 3 sets of 12.

• Bicep curls
• Shoulder press
• Tricep backup kickback
• Bent over back flys
• Dead lifts
• Chest press (standing) with no weights (like above)