WORKOUT I - AM

1A DUMBBELL SHOULDER PRESS

SETS: 2 REPS: 10-12 REST: 90 SEC.

Hold a pair of dumbbells at shoulder height [1]. Press the weights straight overhead [2] and then lower them to the starting position. That's one rep.

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1B CHINUP

SETS: 2 REPS: 10-12 REST: 90 SEC.

Grab the bar with an underhand grip, just outside shoulder width. Allow your body to hang [1]. Pull your body up until your chin is over the bar and squeeze your shoulder blades together [2]. Reverse the motion to return to the starting position. That's one rep.

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2A DIP

SETS: 2 REPS: 10-12 REST: 90 SEC.

Stand between two parallel bars and grab each with an overhand grip. Straighten your arms so that you're suspended over the bars [1]. Now bend your elbows and lower your body until your upper arms are nearly parallel to the fl oor [2]. Push yourself back up to the starting position. That's one rep.

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2B DEADLIFT

SETS: 2 REPS: 10-12 REST: 90 SEC.

Stand between two parallel bars and grab each with an overhand grip. Straighten your arms so that you're suspended over the bars [1]. Now bend your elbows and lower your body until your upper arms are nearly parallel to the fl oor [2]. Push yourself back up to the starting position. That's one rep.

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3 DECLINE REVERSE CRUNCH

SETS: 2 REPS: 12-15 REST: 90 SEC.

Lie on a decline bench and hold on to the knee brace behind your head. Bend your hips and knees 90 degrees (your calves will be parallel to the bench) [1]. Contract your abs and curl your hips up off the bench [2]. Lower your hips until your calves are again parallel to the bench. That's one rep.

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