Heated Arm Day
Intro:
While this workout day may not be as long as some of the other workout days, I nonetheless feel as if this one is not only the basis of every other following workout, but a recovery from all the completed leg workouts. I would personally recommend stretching every muscle in your body for this routine, but that is ultimately up to you. If you want to take the short way due to time constraints, you may just stretch your arms and shoulders.
Workout:
Warming up with 20 mins of cardio is essential as it warms up muscles for lifting and helps increase stamina. Cardio workouts I would personally recommend to warm up for arm lifting are either running, swimming, or using a row machine. Workouts will consist of pyramid sets: a set of 10 reps, increasing weight by 10lbs before a set of 7 reps, increase by an additional 10lbs before a set of 5 reps, then go to the peak of the pyramid in which you increase an additional 10lbs before a set of 3 reps. After the trough of the pyramid (3 rep set), this is when you would decrease weights. You could either decrease by 10lbs, or 5lbs if you really wanted to push yourself. After decreasing the weight, perform a set of 5 reps. Take off another 10lbs or 5lbs, perform a set of 7 reps. End this workout by taking off another 10lbs or 5lbs and performing a set of 10 reps.
The goal of this exercise is to hit both biceps and triceps. The order of lifting does not matter, all that does matter is that what is done with one side is repeated with the other in terms of equivalent balance to see muscle growth. If done right, it should take you about 20 mins to perform cardio and 25 mins to lift. If time constraints are an issue for this particular kind of workout, then I would recommend just going to the peak of the pyramid in terms of just 4 sets of adding 10lbs each.
If you wish to challenge yourself further in terms of adding on to your arm day, a great hand workout that will also increase your deltoid muscles is steering wheel exercises. Myself being a lover of sport cars and racing, I typically grab a 25lbs disc weight meant to be placed on the side of a bar and pretend as if it is a steering wheel. I typically steer the 25lbs as much as I can from left to right, right to left as much as I can before my arms give out, but I also know that everyone is different. This means that strength is varied among each individual. What matters most is to practice the right to left, left to right steering wheel movements on a weight that closely resembles a wheel. It is if as you are constantly turning while driving. Practice this form of exercise for an additional 10mins.
Sauna Meditation:
Detoxing from a workout, especially at a crowded gym is one of the best things anyone can do. There are times in which the sauna in the gym is completely crowded. I, as well as many others who struggle with ADHD, have a very hard time focusing. The box breathing exercise I have mentioned earlier is a means of helping one achieve a state of relaxation. A podcast I listened to even elaborated on how Navy Seals practice box breathing in situations of high intensity in order to keep a calm and collective mind. Meditation also helps time spent in the sauna because it is an excellent way of forgetting your troubles and training oneself to let go of the pain. A timer for this exercise is required, but I would strongly recommend using a watch instead of a phone.
The goal in this sauna meditation is to build as much discipline as possible to strengthen your mind. Box breathing (4s inhale, 4s pause, 4s exhale, 4s pause) is recommended. Your nostril may flare up while taking deep breaths in the sauna, but this is all a factor in strengthening the mind. If you feel yourself becoming increasingly tense from the literal heat of the moment, longer exhales will assist you in relieving extra pressure. 10-15 minutes is recommended, but I would also encourage you to spend more time in the sauna performing this meditation exercise in order to strengthen mental discipline.
During this mediatation practice, I have found that it can be quite difficult to keep yourself in check as you mind may start to go insane. Therefore, a perfect way of clearing your mind from all the negative energy harbored inside is to try an alternative breathing method. The first round will start fairly similar to box breathing (4s inhale, 4s pause, 6s exhale, 4s pause). Every other round switch to deep exhale breathing (4s inhale, 4s pause, 8s exhale, 4s pause) to release stress built up in your mind while attempting to maintain peace.
Philosophy Behind the Breathing
While we may think that we are chasing relaxation, our bodies will naturally fight relaxation to keep it in a fight or flight state. Sauna treatment with dry heat involves releasing/sweating out toxins stored in the body. A way of releasing the stress hormones working in your body is to breathe out more stress that you are feeling. When inhaling, imagine you are inhaling peace, wisdom, courage, compassion, everything of the positive. When exhaling, imagine yourself blowing out fear, doubt, insecurity, scrutiny, anger, lust, envy, everything of the negative. When attempting to attain peace, you will be more tempted by the negative to get out of the sauna and to quit seeking positive spirituality. This is exactly why longer exhales are required for releasing the increased negativity clouding the mind.