This was the last day of the 10x super rest pause and I am glad. I put about a half inch or maybe a bit more on my upper arms.

One more week on this routine is about as much of a strain as I can handle  and I'm done with it. My arms are about as trashed as they can be.

Rotator cuff 15 minutes

front dumbell raises 10x 5 lbs 10x10 lbs 10x15 lbs x2 db

lateral dumbbell raises  10x 5 lbs 10x10 lbs 10x15 lbs x2 db

bent over dumbbell raises  10x 5 lbs 10x10 lbs 10x15 lbs x2 db

seated overhead dumbbel press  10x80 lbs 10x90 lbs 10x100 lbs

Seated curl 25 lbs
10   reps    10   seconds  rest
10   reps    15   seconds  rest
10   reps    30   seconds  rest
10   reps    45   seconds  rest
10   reps    60   seconds  rest
10   reps    2 more to failure  

Lying dumbbell  triceps extension 25 lb

10   reps    10   seconds  rest
10   reps    15   seconds  rest
10   reps    30   seconds  rest
10   reps    45   seconds  rest
10   reps    60   seconds  rest
10   reps    2 more to failure

seated hammer curls 25 lbs
 
10   reps    10   seconds  rest
10   reps    15   seconds  rest
10   reps    30   seconds  rest
10   reps    45   seconds  rest
10   reps    60   seconds  rest
10   reps    5 more  to failure

Lying cross face  triceps extensions  30 lbs

10   reps    10   seconds  rest
10   reps    15   seconds  rest
10   reps    30   seconds  rest
10   reps    45   seconds  rest
10   reps    60   seconds  rest
10   reps    3  more   to failure

crunches  10x 30 lbs  10x40 lbs 10x 50 lbs

lying side leg tucks 3 sets of 15

lying side leg raises 3 sets of 15

back hypers  10x 30 lbs  10x40 lbs 10x 50 lbs

lying leg raises3 sets of 15

super man 3 sets one minute

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