New Upper Body Workout

Yesterday after work, I did the next run on my training schedule, which was a 60-min easy run.  I ran at 5.2 mph on the treadmill, so the distance came to 5.2 mi.

This morning I did a new workout for upper body strength that is based mostly on USTA's On the Road Training workout.  I added a couple moves, and I'm doing them exclusively with dumbbells, not bands.  Here are the moves:

• Pull-ups: 10 reps
• Superset (2x)
• external shoulder rotations, 15 reps, 5 lb
• 90-90 external shoulder rotations, 15 reps, 8 lb
• Push-ups.  I did 60 reps, cycling through 10 each of military push-ups, regular push-ups, and wide push-ups
• Superset (2x)
• Dumbbell push-press, 15 reps, 15 lb for the first set, 12 lb for the second
• Bicep curls, 15 reps, 12 lb
• Superset (2x)
• Low to high pulls, 15 reps, 10 lb
• Straight arm row, 15 reps, 10 lb
• Superset (2x)
• Upright row, 15 reps, 15 lb
• Lateral raises, 15 reps, 8 lb
• Superset (2x)
• Triceps overhead presses, 15 reps, 10 lb
• Single-arm row, 15 reps, 20 lb
• Front raises, 15 reps, 10 lb

I got a pretty good sweat going with this.  The whole workout, with a warm-up and stretch, took about 45 minutes, which wasn't as long as I expected.  I did the supersets so that I could keep moving and not rest too much.  I burned about 125 calories.