SuperDuperSets Day

Shoulder Bicep Day, courtesy of Ryan Caponera.

superset. which means no rest between A and B.

1a) Standing BB Military Press
45 x 8
55 x 5
65 x 5
70 x 2
45 x 8

1b) EZ bar Preacher Curls
20 x 8
30 x 8
35 x 6,4
20 x 26

2a) Seated DB Military Press
20's x 3 x 8, 6,3

2b) Standing DB alternating Curls
15's x 5 x 12

Me and My Hill :)

3a) EZ bar upright rows
20 x 5 x 10

3b) EZ bar curls
20 x 5 x 12

4a) Low Pulley Flies
10 each x 5 x 10 (don't laugh, these were hard) (and 4.5 guys tried to help)

4b) High Pulley curls
20lbs x 5 x 10

Permission to run 2 hills. But it was 71 degrees and I had new Nikes.....so 2 hills and I ran the long way back. Holy cow I can fly in these shoes!

c.