Gironda's Rut Buster workout has been kicking my ass this month with it's 10/8/6/15 rep range but I'm feeling strong and pumped. An example of my version of Shoulders and Arms at the gym:
1) Dumbbell Press w/ Rear Deltoid Lateral 2) Spider Curl w/Tricep Pullover and Press 3) Behind the head Rope Extensions 4) Incline Dumbbell Curl 4) Cable Upright Row w/ Side DB Laterals 5) 1-Arm Preacher Curl w/ 1-Arm DB Extension 6) Forearm Curls
As you can see, wherever I could do Super Sets, I did. But if I would have to walk across the floor to get weights, I would just do straight sets. The descending then ascending rep range is frigging hard but the pump I got was out of this world. My muscles felt huge, shaped and striated at the same time. My arms were so sore I could barely type on my laptop that day.
Zane's Ab-Aerobics are a great way to get in some cardio and midsection work. You'll see lots of people plodding away on a bike or treadmill for what seems like hours and still looking dumpy as shit. With Ab-Aerobics you simply pick a cardio exercise to do for one minute then hit some abs, lower back or twists then go back to cardio. In my complex gym I opted for:
Treadmill - 3, 5, 5.5, 6, 6.5 MPH at a 10 incline with Stepper and Jump Roping 200-300 reps in about 2 minutes. For abs I stuck to simple stuff like frog crunches (instead of knees pointing up, butterfly them out to the sides), toe touches and Swiss ball crunches. Then I'd do trunk twists or Good Mornings as well. So 1-2 minutes of cardio, ab/back/twist exercise, repeat for 20-30 minutes. Boredom doesn't have a chance because you're constantly moving from one exercise to the next.
And there you have it, new year, new pump, same old drive. Now get out there and remember that what's cool is being cool with yourself!