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This week focuses on higher reps, lighter weights and giant sets. A giant set is where you go directly from one exercise to another without resting. Then repeat that after your normal set rest.

Giant set 1
Dumbbell Front Raise: 3 x 15 5 pounds
Dumbbell Lateral Raise: 3 x 15 5 pounds
Dumbbell Bent Lateral Raise: 3 x 15 5 pounds

Giant set 2
Dumbbell Incline Curl: 3 x 15 8 pounds
Dumbbell Hammer Curl: 3 x 15 8 pounds
Dumbbell Concentration Curl: 3 x 15 10 pounds

Giant set 3
Triceps pulldown: 3 x 15 20 pounds
Dumbbell French Press: 3 x 15 8 pounds
Lying triceps extension: 3 x 15 8 pounds

I had to drop the weight on the last set of triceps exercises. Those were tough!

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Forgot to post this yesterday:

Chest, back, abs
Double drop sets:
Dumbbell flat press: 4 x 10 – 18 pounds
Dumbbell incline press: 3 x 10 – 18 pounds
Dumbbell incline fly: 3 x 10 – 10 pounds
Lying Lat fly: 4 x 10 – 25 pounds
Kneeling one arm lat row: 3 x 10 – 18 pounds
Seated lat row: 3 x 10 – 45 pounds

Abs:
Toe touches 5 x 10
Bicycle: 5 x 10

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Today was glutes, calves, quads and hammies:

Double drop sets:
Step ups: 4 x 10 – 18 pound dumbbells
Leg extensions: 3 x 10 35 pounds
Cable standing adductor raise: 3 x 10 35 pounds
Lying prone leg curls: 3 x 10 30 pounds
Standing calf raise: 3 x 10 18 pound dumbbells
Seated calf raise: 3 x 10 105 pounds

Body weight:
Prone Hip extension: 5 x 10
Floor kicks: 5 x 10

Halfway through the 28 Day Body Shapeover. I am up on the scale, which is frustrating beyond words. I do feel stronger, though – hopefully there will be some changes in inches at the end of the month.

This week is back to heavier weights, with double drop sets added. For those of you who don’t know, drop sets are where after your last set, you drop the weights by 25-30% and do as many more reps as you can, then drop the weight again and do as many more reps as you can. Absolutely killer!

Drop sets: Shoulders, biceps, triceps
Dumbbell shoulder press: 4 x 10 – 10 pounds
Dumbbell lateral raise: 3 x 10 – 8 pounds
Dumbbell bent lateral raise 3 x 10 – 8 pounds
Seated Dumbbell curl: 3 x 8 – 18 pounds
Hammer curl: 2 x 10 – 12 pounds
Concentration curl: 2 x 8 – 18 pounds
Lying triceps extension: 3 x 10 – 12 pounds
Overhead triceps extension: 3 x 10 – 10 pounds
Triceps kickback: 2 x 10 – 10 pounds

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Feeling kind of blah today. It’s dreary out, so that is probably a good reason why.

Chest, back and abs today

Super set: Push ups/Lying dumbbell pullover: 3 x 15, 0 pounds/10 pounds
Super set: Dumbbell incline press/ seated lat row: 3 x 15, 8 pounds/30 pounds
Super set: Dumbbell flat fly/ Bent over row: 3x 15, 8 pounds/8 pounds

Ab crunch: 3 x 15
Reverse crunch 3 x 15

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Butt, quads, hammies and calves today:

Super set – Dumbbell Split-squat lunge/ Barbell Good Morning: 3 x 15 10 pounds/12 pounds
Super set – Dumbbell squat/ Lying Leg Curl: 3 x 15 10 pounds/ 25 pounds
Super set – Standing hip abduction/Seated Hip adduction: 3 x 15 35 pounds/35 pounds

One legged calf raise – 3 x 15 10 pounds
Dumbbell seated calf raise – 3x 15 10 pounds

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Here is the strength training workout I did today:

Dumbbell Squat 4 x 10 13 pounds
Bowflex seated leg extension 3 x 10 30 pounds
Dumbbell side lunge 3 x 10 13 pounds
Dumbbell Stiff-legged dead lift 3 x 10 13 pounds
Bowflex lying leg curl 3 x 10 30 pounds
Standing abductor raise 2 x 10 40 pounds
Standing Dumbbell calf raise 3 x 10 18 pounds
Seated Calf raise 3 x 10 50 pounds

This is tough stuff. I normally do a 4 day split, so this give me more exercises per workout, even though it is 3 days instead of 4.