Started out with 1-arm Lying Lateral Raises. Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.
Moved onto Drag Curls for the same protocol.
Then hit Jungle Gym Overhead Triceps Extensions for the same protocol.
Moved onto Wrist Curls for the same protocol.
Rested only 30-40 seconds between sets.
Moved onto 5 sets of 15 for Pelvic Rocks, resting about 20 seconds between sets.
Finished up with 5 sets of 15 for DVR Frog Sit-ups, resting about 20 seconds between sets.
Great stuff!!
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