Started out with 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.
Then moved onto Gironda Perfect Curls for the same protocol.
Moved onto Triceps Kickbacks for the same protocol.
Then hit Wrist Curls for the same protocol.
Rested only about 30-40 seconds between movements and sets.
Then hit 5 sets of 12 for Pelvic Rocks, resting about 20 seconds between sets.
Finished off with 5 sets of 20 for Weighted Frog Sit-ups, resting about 20 seconds between sets.
Great training.
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