Arms

Super  rest pause week 4
seated dumbbell curls 25 lbs
Do ten reps. Rest for 30 seconds.
Do ten reps. Rest for 45 seconds.
Do ten reps. Rest for 60 seconds.
Do ten reps. Rest for 75 seconds.
Do ten reps. Rest for 90 seconds.
Do ten reps.
Immediatelt switch to overhead dumbbell extensions
Do ten reps. Rest for 30 seconds.
Do ten reps. Rest for 45 seconds.
Do ten reps. Rest for 60 seconds.
Do ten reps. Rest for 75 seconds.
Do ten reps. Rest for 90 seconds.
Do ten reps.
Stretch
Repeat the same reps using hammer curls and lying overhead extensions
stretch

3 sets of 20 incline sit ups on bench
3 sets of 20 back hypers
3 sets of 20 side hypers each side

45 minutes of treadmill max incline 625 calories.

dance class

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