VEDRAL FULL UPPER BACK CIRCUIT

This is a GOOD workout!

I have a book called the "Fat Burning Workout" by Dr. Joyce L. Vedral and her concept is doing "monster sets" which entails 4 or 5 different moves for one muscle group and you go through a whole segment without rest. Here is how it was done:

Do each set with no rest in between. After each set, 30 second rest

BICEPS:
Set 1: 12 repetitions holding 8 lb weights
1)Standing alternating dumbbell curls
2)Standing angled simultaneous dumbbell curls
3)Standing alternate hammer curl
4)Concentration curl
Set 2: 10 repetitions holding 10 lb weights
Same 4 moves
Set 3: 8 repetitions holding 12 lb weights

SHOULDERS:
Set 1: 12 reps holding 3 lbs
1)Standing side raises
2)Standing front raises
3)Standing back raises (pee-wee lateral)
4)Bent over side raises
5)Standing alternate dumbbell press
Set 2: 10 reps holding 5 lbs
Set 3: 8 reps holding 8 lbs

CHEST:
Set 1: 12 reps holding 10 lbs
1)Incline press
2)Incline fly with a twist at top
3)Cross-bench pullover holding one weight
4)Flat fly
5)Flat press
Set 2: 10 reps holding 12 lbs
Set 3: 8 reps holding 15 lbs

TRICEPS:
Set 1: 12 reps holding 3 lbs
1)Standing one-arm overhead extension
2)Bent-over one-arm triceps kickback
3)Lying flat cross-face extension
4)Lying incline cross-face extension
Set 2: 10 reps holding 5 lbs
Set 3: 8 reps holding 8 lbs

BACK:
Set 1: 12 reps holding 10 lbs
1)Bent-over reverse dumbbell row
2)Slightly bent-over dumbbell shrug
3)Upright row
4)Seated back lateral
5)bent-over back lateral


This whole workout took about an hour. I did walk on the treddy before and after to warm up and cool down.