Gawd that was hard.

All dumbbell work so the work out starts when you pick them up and end when you put them down. I find setting two 70 lb dumbbells back where they belong after using them. There is a name for that but my mind has slippage.

rotator cuff warm up 15 minutes

Bench warm up

40 lbs x 15 reps

then 1 arm bent over rows 15 reps

Flat bench press dumbbells

15 x 50 lbs
12 x 60 lbs
10 x 70 lbs

Bent over rows

15 x 50 lbs
12 x 60 lbs
10 x 70 lbs

box squats

15 x 50 lbs
12 x 60 lbs
10 x 70 lbs

lunges

15 x 50 lbs
12 x 60 lbs
10 x 70 lbs

single leg calf raises

15 x 50 lbs
12 x 60 lbs
10 x 70 lbs

Treadmill 45 minutes max incline 757 calories

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Comments

• bdattel 2013/10/16
  I call that being courteous more people should learn it. What an awesome workout. Your amazing. And by-the-way ballroom dancing and salsa are great. I bet you and your wife have a lot of fun. Nice pics, looking good. :)