The only rest is as described between reps. There is no rest between movements.

seated dumbbell curls . Using dumbbells means the actual rep would be 50 lbs with 2 hands
25 lbs x 1----   rest 1 second
25 lbs x 2----   rest 2 seconds
25 lbs x 3 ----  rest 3 seconds
25 lbs x 4 ----- rest 4 seconds
25 lbs x 5-----  rest 5 seconds
25 lbs x 6 ----- rest 6 seconds
25 lbs x 7 -----rest 7 seconds
25 lbs x 8------rest 8 seconds
25 lbs x 9------rest 9 seconds
25 lbs x 10----rest ten seconds

seated overhead dumbbell extensions

25 lbs x 1----   rest 1 second
25 lbs x 2----   rest 2 seconds
25 lbs x 3 ----  rest 3 seconds
25 lbs x 4 ----- rest 4 seconds
25 lbs x 5-----  rest 5 seconds
25 lbs x 6 ----- rest 6 seconds
25 lbs x 7 -----rest 7 seconds
25 lbs x 8------rest 8 seconds
25 lbs x 9------rest 9 seconds
25 lbs x 10----rest ten seconds

Seated dumbbell hammer curls

25 lbs x 1----   rest 1 second
25 lbs x 2----   rest 2 seconds
25 lbs x 3 ----  rest 3 seconds
25 lbs x 4 ----- rest 4 seconds
25 lbs x 5-----  rest 5 seconds
25 lbs x 6 ----- rest 6 seconds
25 lbs x 7 -----rest 7 seconds
25 lbs x 8------rest 8 seconds
25 lbs x 9------rest 9 seconds
25 lbs x 10----rest ten seconds

Lying overhead dumbbell extension

25 lbs x 1----   rest 1 second
25 lbs x 2----   rest 2 seconds
25 lbs x 3 ----  rest 3 seconds
25 lbs x 4 ----- rest 4 seconds
25 lbs x 5-----  rest 5 seconds
25 lbs x 6 ----- rest 6 seconds
25 lbs x 7 -----rest 7 seconds
25 lbs x 8------rest 8 seconds
25 lbs x 9------rest 9 seconds
25 lbs x 10----rest ten seconds

elliptical 30 minutes

Luau dance tonight. Latin flavor. We'll probably get in 2 straight  hours.

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