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...
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