Thursday, April 21, 2011

Tonight's Workout

I had the BEST workout tonight....it was full body - moderate weight/moderate reps - Supersets (which is when 2 exercises are performed together w/ no break between).  There is a 45 second rest between each set...

It went a little something like this (and took me close to an hour):

Push up to dumbbell row




Set 1:  12 lb dumbbells - 12 push ups - 6 rows each side
Set 2:  8 lb dumbbells - 12 push ups - 6 rows each side
Set 3:  8 lb dumbbells - 12 push ups - 6 rows each side





Dumbbell Dead lift to Sumo Squat
Set 1:  12 lb dumbbells - 10 dead lifts - 10 sumo squats
Set 2:  15 lb dumbbells - 10 dead lifts - 10 sumo squats
Set 3:  15 lb dumbbells - 10 dead lifts - 10 sumo squats

Dumbbell Walking Lunge to Leg Extension
Set 1:  12 lb dumbbells - 10 lunges
           60 lb leg extension - 10x

Set 2:  12 lb dumbbells - 10 lunges
           60 lb leg extension - 10x
Set 3:  12 lb dumbbells - 8 lunges
           67.5 lb leg extension - 8x

Lying Leg Curl to Calf Raise
Set 1:  Leg Curl 40 lbs x 10 / Standing Calf Raise 55 lbs. x 12
Set 2:  Leg Curl 40 lbs x 10 / Standing Calf Raise 65 lbs. x 12
Set 3:  Leg Curl 50 lbs x 6 / Standing Calf Raise 65 lbs x 12

Triple Set - THIS was exhausting!
Upright barbell row to barbell military press to lateral raise
Set 1:  Upright Row - 30 lb bar x 8 / military press 30 lb. bar x 8 / lateral raise 5lb x 10
Set 2:  Upright Row - 40 lb bar x 6 / military press 40 lb. bar x 8 / lateral raise 8lb x 8
Set 3:  Upright Row - 30 lb bar x 8 / military press 30 lb. bar x 8 / lateral raise 5lb x 10

Bench Dip to Barbell Curl
Set 1:  10 triceps bench dips / 40 lb bar x 6
Set 2:  12 dips / 30 lb bar x 10
Set 3:  20 dips / 30 lb. bar x 10

Soo... I'm expecting to feel pretty sore tomorrow.  I went really easy on the weights.. didn't go too heavy at all.  I feel great though - and really like the super sets!  Its supposed to be great for building endurance. I was supposed to follow this up with 20 minutes of cardio - but I was just too exhausted!

I followed this workout up with an amazing protein shake when I got home:  Mixture of almond milk and skim milk/ some Greek yogurt/ scoop and 1/2 of Myofusion chocolate protein powder and a hand full of ice cubes...YUM :)

2 comments:

  1. Push up to dumbell rows are my favorite!!!!!!!!!!!!!!!!!

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  2. Awesome workout. Anything that takes an hour is exausting.

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