Workout #2 September 2011

 Workout #2  Sequence #2   9/5/11

Back/Shoulders            (Heavy)    6-8 reps                

* Superset  4x 2-2.5 min rest 
Seated Cable Wide Grip Pulldowns  (Straight-bar behind the neck)   
Seated Dumbbell Military Press                                                              
* Superset  4x  2-2.5 min rest
Seated Cable Close Grip Rows (use close-grip handles or short straight-bar) 
Standing Upright Wide-Grip Rows (straight-bar)                           


* Tri-Superset 3x 2-2.5 min rest
Dumbbell Bent Rows (flat bench..keep back straight & flat w/knee on bench or hand) 
Standing Dumbbell Side Lateral Raises                                                  
Standing Dumbbell Front Lateral Raises     


Abdominals ~ Pick one ab exercise ie.. crunches, incline bench situps,  hanging leg raises, V-ups, situps using 12-15 lb medicine ball ....   *Do at least 50-100 straight reps or 4-sets 25 reps =100 reps 
*If your feeling spunky you can choose to do more...