Guest guest Posted April 20, 2012 Report Share Posted April 20, 2012 Good morning! Today was 4DS LIS. This one includes shoulders, calves and abs. This is the last one and the one I like the best. I did the abs last night so I was happy to skip that part. I would've liked to have had more energy this morning, but just wasn't there. SHOULDERS: Round #1 Pyramid Up Overhead press 5/8/10/12 Round #2 Superset Seated isolation press 10 Upright row 10 Round #3 Triple Play DB lateral raise 10/8 DB bent arm lateral raise 8 Round #4 Double Trouble Seated front rear raise #1 8 Rear flys #1 5 Seated front rear raise #2 8 Rear flys #2 5 Round #5 Bonus Burn External rotation pulls ( I used the purple band that sent me and it works so much better then my other ones. My other ones are thicker and hard to stretch. This one is thin and I feel like I can stretch it better to get the right amount of tension. ) Calves 15 DB I burned 385 calories, avg 136, max 174, steps 3,875 Have a great weekend!! ~~ Quote Link to comment Share on other sites More sharing options...
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