For those wondering, I just list the Body Shapeover strength training days as a title. Alternate days are my jog days, as indicated in the book, but I already was doing that.
This week is focusing on type 1 muscle fibers, so lower weights and higher reps with some super sets. A super set is 2 groups of exercises performed without rest between them. Usually opposite type muscles, like push/pull, agonist/antagonist.
Shoulders, biceps, triceps today:
Arnold Press – 3 x 15 10 pounds
Lateral Raise – 3 x 15 6 pounds
Dumbbell upright row – 3 x 15 10 pounds
Dumbell incline curl/ Dumbbell overhead triceps extension – 3 x 15 8 pounds (both)
Dumbbell Hammer Curl/ Bench Dips 3 x 15 10 pounds (body weight on dips)
Seated bicep curl/ Lying Triceps extension – 3 x 15 10 pounds
My arms were so shaky when I got done with this that I could barely lift my sandwich to eat! I thought I worked hard before, but this shows me how to push myself.