In straight sets with 2 min rest between each:
3 sets of 8 BB clean curls AHAP
500 m row (2x)
3 sets of 10 alt DB biceps curls (strict) AHAP
500 m row (2x)
3 sets of 25 Aussie pullups
500 m row (2x)
200 situps
Post weights used and times of rows and situps to comments.
How should you rest between sets? It looks like the best advice is - ACTIVELY!
Staying mildly active (light jogging, jump rope, cycling) between sets of intense exercise will increase your max output during the work phase. With a workout like today's, higher intensity = higher gains and benefits.
It was discovered recently that cyclists who pedaled at 30% of max intensity during the rest phase of interval training sessions cleared lactate faster than those who didn't. Their max power output was much higher as a result.
Today's workout calls for 2 min rests between each exercise. Keep in mind that, many times, a 2 min rest during a good workout can degrade quickly (talking, lack of focus) into a 45 minute runaway slack job if you are not careful. Stay on the clock today. And try being more active between sets. Record your findings.
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