Thursday July 6th night

Awesome night tonight!!

Started out with 3 sets of 1-arm Military Dumbbell Presses with no rest between sets. Hit the right immediately into the left, back to the right, back to the left, back to the right back to the left with no resting or putting the dumbbell down. Hit 3 sets of 10, 10 and 6 per side.

Then hit 3 sets of 12, 10 an 10 per side for Lying 1-arm Rear Delt Raises.

Then hit 3 sets of Seated Lateral Dumbbell Raises with a 3-seconds contraction hold at the top of each rep. Hit 12, 10 and 8.

Moved onto a Super-set for the biceps. Hit two movements with no rest in between them. They were: 3 sets f 10, 8 and 8 for Incline Dumbbell Curls super setted with 3 sets of 8 for Barbell Biceps Curls.

Moved onto a Super-set for the triceps. Hit two movements with no rest in between them. They were: 3 sets of 10, 10 and 8 for Overhead Rope Extensions super setted with 3 sets of 9, 6 and 8 for Triceps Pushdowns.

Great stuff tonight!!