Today I did X10 mix 38 warm up, low impact, step, and stretch, 38 minutes, 258 calories, 128 avg/165 max heart rate, then Ripped with Hiit back, shoulders, and biceps, 53 minutes, 257 calories.
91 minutes, 515 calories.
weights from Ripped With Hiit Back, Shoulders, and Biceps
w/u
One arm row: 12R x 35lb, 3 sets, finisher barbell rows and band pulls
pull overs, 12 reps, 35# dumbbell, 3 sets, finisher band pulls
one arm angled row, 3 sets, 30#, 12 reps, finisher 1 arm seated band pulls
Rear delt flys 15lb 12 rep 3 sets, seated band one arm pulls green band
prone rear delts; 8lb 2 sets, 5# 1 set, finisher t band pulls green band
Bicep curls; 35 lb barbell, 3 sets, 12 reps finisher W curls 20 reps 10lbs
Concentration Curls; 2 sets 22.5lb, 1 set 20lb, 12 reps first set and 10 reps subsequent sets. barbell crazy 8's finisher at 25#
simultaneous hammer curls, 15 lb, 12 reps, 3 sets, finisher crazy eights with 25lb barbell.