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, 8 and 6 per side.
Then hit 3 sets of 10 per side for Lying 1-arm Rear Delt Raises.
Then hit 3 sets of Seated Lateral Dumbbell Raises pushing these even harder by going with a 5-seconds contraction hold at the top of each rep. Hit 3 sets of 9, 9 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, 9 and 9 for Incline Dumbbell Curls super setted with 3 sets of 10 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 12 for Overhead Rope Extensions super setted with 3 sets of 12, 10 and 10 for Triceps Pushdowns.
Great stuff!!
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