Because I am trying to get lean I am doing supersets to keep my heart rate up. I also did stair stepper for 25 minutes keeping my target HR at 114 to burn fat. Then I did a quick 4 minute Tabata to top it off.
I am spent!!
My workout consisted of the following exercises for shoulders, biceps and triceps:
Standing Barbell Press 20lbs
(3 sets, 15 reps)
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Barbell Upright Row 30lbs
(3 sets, 15 reps)
-Superset with-
Barbell Biceps Curl 30lbs
(3 sets, 15 reps)
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Seated Dumbbell Lateral Raise 12.5 lb DBs
(3 sets, 15 reps)
-Superset with-
Seated Dumbbell Overhead Extension (3 sets, 15 reps) 12.5 DB
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Seated Arnold Dumbbell Press (3 sets, 15 reps) 10lb DB
-Superset with-
Seated Alternating Hammer Curl 10ib DB
(3 sets, 15 reps)
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Standing Dumbbell Front Raise 10lb plate
(3 sets, 15 reps)
-Superset with-
Diamond Push-Up - Body weight on knees
(3 sets, 15 reps) first set was only 15, second set was 12, third set was 15...strange, but these were hard!