The Chances

WHEW! The workouts have changed again. This time it's the last 4 weeks of the program, focusing on "arm & chest specialization". After I was done with this one, as I was carrying my lunch to my desk, my arm & hand were shaking.

Warmup, 3 sets of 5 reps, w/45lb bar
* Overhead Squat
* Squat
* Good Morning
* Barbell Lunge
* Romanian Deadlift
* Bent-Over Row

Workout
These three were a 3-exercise circuit
* Isometric Bench Press, 65lbs, 3 sets of 40 seconds (hold weight 4 inches above chest for 40 seconds)
* External Rotation, 20lbs, 3 sets of 8
* Incline Fly to Press, 30lb dumbbells, perform 10 reps of fly, then 8 reps of press, until failure; 3 sets of 10 flies, 2 sets of 10 presses with 1 set of 4

Final two are a circuit
* Three-stop Decline Dumbbell, 20lb dumbbells, 3 sets of 1 3-step rep (rotate dumbbells, hold for 10 seconds at 3 different places)
* Incline Hammer Curl, 20lb dumbbells, slow curls of 5 seconds up, 5 seconds down, 2 sets of 8, 1 set of 7, 1 set of 6

48 minutes, 229 calories burned