Well alrighty then... I am applying the super rest pause method to my arm, shoulder and chest routines. I can barely type. I find this workout to be very difficult. I wont even try it with legs. I have wind issues and all I can manage is upper body. The routine lasts 6 weeks . I do what I did today and then I change for two weeks and then change again. It is a variation of this:

http://www.bodybuilding.com/fun/weis7.htm

This is only for crazy people. I am very happy because I have increased my curl weight from 25 to 30 or 60 lbs combined for this 6 week period..

PROGRESS!!

Rotator Cuff 20 minutes

Dumbbell Lateral Raises 15x10 lbs  10x15 lbs

Dumbbell Front Raises     15x10 lbs  10x15 lbs

Bent Over Dumbbell Straight Arm Raises  15x10 lbs  10x15 lbs

Seated Military Press

70 lbs x1 rest 1 second
70 lbsx 2 rest 1 second
70 lbsx 3 rest 3 seconds
70 lbsx 4 rest 4 seconds
70 lbsx 5 rest 5 seconds
70 lbsx 6 rest 5 seconds
70 lbsx 7 rest 7 seconds
70 lbsx 8 rest 8 seconds
70 lbsx 9 rest 9 seconds
70 lbsx 10 rest 10 seconds

Seated Dumbbell Curls

1x30 lbs rest 1 second
2x30 lbs rest 2 seconds
3x30 lbs rest 3 seconds
4x30 lbs rest 4 seconds
5x30 lbs rest 5 seconds
6x30 lbs rest 6 seconds
7x30 lbs rest 7 seconds
8x30 lbs rest 8 seconds
9x30 lbs rest 9 seconds
10x30 lbs rest

Lying Overhead dumbbell Extensions

1x30 lbs rest 1 second
2x30 lbs rest 2 seconds
3x30 lbs rest 3 seconds
4x30 lbs rest 4 seconds
5x30 lbs rest 5 seconds
6x30 lbs rest 6 seconds
7x30 lbs rest 7 seconds
8x30 lbs rest 8 seconds
9x30 lbs rest 9 seconds
10x30 lbs rest

Dumbbell Hammer Curls

1x30 lbs rest 1 second
2x30 lbs rest 2 seconds
3x30 lbs rest 3 seconds
4x30 lbs rest 4 seconds
5x30 lbs rest 5 seconds
6x30 lbs rest 6 seconds
7x30 lbs rest 7 seconds
8x30 lbs rest 8 seconds
9x30 lbs rest 9 seconds
10x30 lbs rest

Bent Over Dumbbell Tricep Extensions

1x30 lbs rest 1 second
2x30 lbs rest 2 seconds
3x30 lbs rest 3 seconds
4x30 lbs rest 4 seconds
5x30 lbs rest 5 seconds
6x30 lbs rest 6 seconds
7x30 lbs rest 7 seconds
8x30 lbs rest 8 seconds
9x30 lbs rest 9 seconds
10x30 lbs rest

Dumbbell Crunches  10x45 lbs 10x50 lbs 10x60 lbs

Lying side Leg Kicks 3 sets of 15

Dumbbell Back Hypers  10x45 lbs 10x50 lbs 10x60 lbs

Lying Side Leg Tucks 3 sets of 15

Lying Leg Tucks 3 sets of 15

Supermans 3 sets 45 seconds

My arms are mush.

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