Upper Body Supersets

My legs and posterior are a bit sore.

Warm-up

• 20 PVC Passes
• PVC Presses, shrugs, upright rows

Shoulders and Arms

3 Sets

• 12 DB Lateral Raise (12#)
• 12 Bent Over Reverse Fly (underhand, 15#)

3 Sets

• 12 Barbell Front Raise (25#)
• 12 Upright Row (25#)

3 Sets

• 12 Barbell Curl (45#)
• 12 Double DB Skull Crushers (30#)

3 Sets

• 12 Bench Dip
• 12 Seated Hammer Curl (25#)

Conditioning

3 Rounds

• 20 Air Squats
• 15 Plate Push-ups (to 35#)
• 20 Reverse Lunges
• 30 Band Bicep Curls (blue)

I went 20-10 on the curls each round. Finished in 5:53.