Day 2: back & biceps ~ 4 sets of each exercise (x6) with 30sec rest in between — used 20lb dumbbells for the bent over flys; used 25lb dumbbells for the bicep curls, upright rows, and bent over rows; used 30lb dumbbells (net= 60lbs) for the deadlifts; and 50lb dumbbells for the shrugs (net= 100lbs)
Day 3: legs ~ 4 sets of each exercise (x4) with 30sec rest in between — I used a 30lb dumbbell for the goblet squats and two 30lb dumbbells for the calf raises. This weight wasn’t hard enough so I will try with the 50lb dumbbells next time to see if that is challenging enough or perhaps too hard. And I used 20lb dumbbells for both the forward and side lunges. It was just right for the side lunges, but too light for the forward lunges. I will increase to 30lbs the next time I do these.
Day 2 ~ 10 flutter kicks/3 sets — I did all three sets in one go
Day 3 ~ 30sec high knees + 30sec march steps (no rest)/4 sets — I find the march steps way harder than the high knees as they make my hips hurt!
Day 2 ~ 20 burpees (1 set)
Day 3 ~ 25 burpees (15/10)
Day 1 ~ 16 hammer curls — 2 sets of 8reps with 25lbs
Day 2 ~ 18 hammer curls — 2 sets of 9reps with 25lbs
Day 3 ~ 20 hammer curls — 2 sets of 10reps with 25lbs. This seem to be my max rep amount with this weight, but I’ll see how it goes in a couple of days.