28 Day Body Shapeover Day 8

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

Super sets:
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.


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