Today's workout was much longer than I had anticipated. I should have skipped the cardio so it wasn't so long. I decided this week I would do Amy Bento Ross drop set strength 3 day split which works every body part twice in a week. I chose split 3 first as it is the longest one that should have been 72 minutes, but took me 97 minutes for writing notes down for next time. For some reason I cannot find all of my notes I had down in the past. For cardio I did a timesaver mix from Cathe's Crossfire, fitness blast and firewalker tabata, 27 minutes, heart rate average 123, max 155, 2,117 steps, 178 calories, met 6. I then started drop sets strength split 3, legs, shoulders, biceps, triceps, and core, 97 minutes, heart rate 104 average, max 153, 1,381 steps, met 428 calories. Total time was 2 hours 4 minutes, calories burned 606.
Drop sets all exercises done in sets of 8,10,12 reps
sumo squat arm positions change each set (rack) 20#dbs, 8 reps, (arms up to L position) 10#dbs, 10 reps, (arms overhead) 8#dbs 12 reps all right then repeat second set all on the left side
Bulgarian lunge 20#dbs 8 reps , (arms rack) 10#dbs 10 reps, arms overhead 8#dbs 12 reps all done on the right then repeat on the left
Close stance squats 20#dbs 8 reps, 12#dbs 10 reps arms move forward and back, squat overhead press 10#dbs 8 reps
single leg deadlift 20#dbs, 8 reps, w/ a row 15#dbs 10 reps, w/ lunge back push off 10#dbs 12 reps right then repeat all on the left
shoulders
seated Arnold press 15#dbs 8 reps point in like pouring at the bottom, 12#dbs 10 reps, 10#dbs 12 reps
Double Vs forward and back 15#dbs 8 reps, 10#dbs 10 reps, 5#dbs 12 reps
Eagles seated (lateral raise) 10# dbs 8 reps, 8#dbs 10 reps, 5#dbs 12 reps
Biceps
bentover concentration curl(done in a squat position rotate at the bottom) 20# db 8 reps, 15#db 10 reps, 12#db 12 rep all right then repeat left
hammer curl 20# 8 reps, (from the hip starting less range) 15#dbs 10 reps, 10#dbs 12 reps curl into long curl
seated curl 12#dbs 8 reps, 10#dbs 10 reps (turn to bench like pouring at bottom) , 8#dbs 8reps( curl to long curl turn to step)
Triceps
wide kickback 15#dbs 8 reps, 12#dbs 10 reps, 10# dbs 12 reps
overhead tension press (bringing dumbbells together at end of move) 12#dbs 8 reps, 10#dbs 10 reps, 8#dbs 12 reps
triceps push ups with bench 3 risers fall down push ups 8 reps, push up jump back walk in 10 reps, push up with one leg elevated 12 reps
Core
standing figure 8 with halos 8#dbs 8 reps right and left repeat
tuck levitation 8 on step 8 on floor repeat
crunch lying on step with head elevated arms extended overhead 8 reps repeat
plank on step hop knees in right then left 8 reps repeat
Debbie, it doesn't seem like you are doing all that much lower body work. I know for me lighter and high rep helps the bulk I seem to want to build in my upper thigh area. Also adding extra cardio, but you have been doing that. I know we are all different .
