Rowing (machine) +641 pts

• 0:40:00 || 7137 m (+641 pts)

Standing Dumbbell Shoulder Press +228 pts

• 15 lb x 20 reps (+58 pts)
• 15 lb x 20 reps (+58 pts)
• 12 lb x 20 reps (+56 pts)
• 12 lb x 20 reps (+56 pts)
• Alternating Shoulder Presses

Seated Bent-Over 2-Arm Dumbbell Triceps Extension +73 pts

• 20 lb x 15 reps (+19 pts)
• 20 lb x 12 reps (+18 pts)
• 20 lb x 12 reps (+18 pts)
• 20 lb x 12 reps (+18 pts)
• Set 1 & 2: Two-Arm Tricep Kickbacks Set 3 & 4: Flip-Grip Twist Tricep Kickbacks

Standing Palms-In Dumbbell Shoulder Press +74 pts

• 20 lb x 12 reps (+38 pts)
• 20 lb x 8 reps (+36 pts)
• Deep Swimmer’s Presses

Dips - Triceps Version +94 pts

• 15 reps (+47 pts)
• 15 reps (+47 pts)
• Chair Dips

Bent Over Two-Dumbbell Row With Palms In +106 pts

• 20 lb x 12 reps (+27 pts)
• 20 lb x 12 reps (+27 pts)
• 20 lb x 10 reps (+26 pts)
• 20 lb x 10 reps (+26 pts)
• Upright Rows

Lying Dumbbell Tricep Extension +35 pts

• 15 lb x 15 reps (+18 pts)
• 15 lb x 12 reps (+17 pts)
• Lying Down Tricep Extensions

Dumbbell Flyes +34 pts

• 15 lb x 12 reps (+17 pts)
• 15 lb x 10 reps (+17 pts)
• In & Out Straight-Arm Shoulder Flyes

Dumbbell Bicep Curl +227 pts

• 20 lb x 15 reps (+28 pts)
• 20 lb x 15 reps (+28 pts)
• 20 lb x 24 reps (+31 pts)
• 20 lb x 24 reps (+31 pts)
• 20 lb x 16 reps (+28 pts)
• 20 lb x 16 reps (+28 pts)
• 15 lb x 15 reps (+27 pts)
• 15 lb x 12 reps (+26 pts)
• Set 1 & 2: In & Out Bicep Curls Set 3 & 4: Full Supination Concentration Curls Set 5 & 6: Static Arm Curls Set 7 & 8: Crouching Cohen Curls Set 9 & 10: Congdon Curls

One-Arm Triceps Push-Up +48 pts

• 12 reps (+24 pts)
• 12 reps (+24 pts)
• Side Tri-Rises

General Insanity +367 pts

• 0:38:17 || The Gods Hate Me! (+367 pts)
• Pure Cardio

General Insanity +457 pts

• 0:47:41 || The Gods Hate Me! (+457 pts)
• Max Cardio Conditioning & Abs