WORKOUT I - PM

1A BARBELL CURL

SETS: 2 REPS: 12-15 REST: 60 SEC.

Hold a straight bar with hands shoulderwidth apart [1]. Keeping your elbows braced against your sides, curl the bar as high as you can [2]. Reverse the motion to return to the starting position. That's one rep.

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1B CABLE PUSHDOWN

SETS: 2 REPS: 12-15 REST: 60 SEC.

Attach a rope handle to the pulley of a cable station. Stand facing the machine and grab one end of the rope in each hand [1]. Keeping your elbows tight against your sides, straighten your arms, pressing the handle downward [2]. Reverse the motion until your elbows are fully bent again, but do not let the weight you're using rest on the stack. That's one rep.

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2A STANDING CALF RAISE

SETS: 3 REPS: 16-20 REST: 60 SEC.

Use a standing-calf-raise machine, or hold a dumbbell in one hand and stand on an elevated surface, such as a box (as shown here), or an aerobics step. Lower your heels toward the fl oor, knees slightly bent, until you feel your calves stretched to the limit [1]. Hold the bottom position for a few seconds, and then drive the balls of your feet into the surface, lock your knees, and raise your heels as high as possible [2]. That's one rep.

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2B BARBELL WRIST CURL

SETS: 2 REPS: 16-20 REST: 60 SEC.

Hold a barbell with a palms-up grip, your hands about shoulder-width apart. Sit on a bench and rest the backs of your forearms on your thighs. Open your hands and allow the bar to roll down your palms toward your fi ngertips [1]. Contract your forearm muscles and fl ex your wrists, closing your hands around the bar as it rises [2]. Reverse the motion to return to the starting position. That's one rep.

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3 NECK EXTENSION WITH HARNESS (OPTIONAL)

SETS: 2 REPS: 25 REST: 90 SEC.

Attach a weight to the chain of a neck harness, and place the harness on your head. Sit on a bench and lean forward a bit, so that the weight hangs straight down between your legs. Bend your neck forward [1]. Extend your neck so that your forehead faces the ceiling [2]. Lower your head back down. That's one rep.

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4 CARDIO (OPTIONAL)

If you choose cardio, perform interval training for 20-30 minutes, rather than doing a longer, steady-state workout.

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