Workout #3 September 2011

 Workout #3 Sequence #2  

Triceps/Biceps/Forearms                  (Heavy)   6-8 reps 

 
*Superset 4x 2.5 min rest  
Lying Tricep Extensions (use ez-curl bar~extend to forehead close-grip)

Lying close-grip Bench Press  (use straight or ez-curl bar)  

*Superset 4x 2.5 min rest 

Standing Dumbbell Hammer Curls (alternating)                        

Standing Reverse-Grip Curls (use straight or ez-curl bar)  

* Superset 3x 2.5 min rest

Seated Dumbbell Tri                             

Dumbbell Kickbacks

*Single set  3x   2 min rest

Standing Cable Push Downs    


Ab workout ~ Ab exercise of your choice.. Do 50-100 reps or 4x 25 reps = 100 reps