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 :)
