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Workout #4 (2-B)
rest time 45s between sets

1A - Dumbbell Lunge 4x10/10@50lbs (25 ea. hand)
1B - Scaption + Shrug 2x10, 1x9, 1x5 @40lbs. (20 ea. hand)

2A - Single Leg Swiss Ball Hip Extension and Leg Curl 1x10/10, 2x7/7, 1x6/6 @ Bodyweight
2B - Dumbbell Bench Press 3x10, 1x7 @90lbs. (45 ea. hand)

3 - Reverse Crunch 2x10 Bodyweight (knees bent)

Total workout time: approx. 30 mins.

A good workout today. I am really glad that I decided to push myself and up the weight on these last two workouts. Lunges felt good today, I think I am at a good weight to use, I am going to keep it the same next time because I had to pause a couple times in the last set to reset. Scaption+Shrug is still bothering me, I just don't like the feel of that exercise. The regular SHELCs were too easy so I tried single-leg version with bodyweight today and goddamn was it evil. Definitely gonna be a while before I could hit all reps on single leg. The only problem was it adds a substantial amount of time to the workout. Bench press will stay at 45s as well because was feeling a little shakey in the final reps. Reverse crunches were good, going to shoot for 15 reps next time out.