WORKOUT II - AM

1A INCLINE BENCH PRESS

SETS: 2 REPS: 7-9 REST: 90 SEC.

Set an adjustable bench to a 30- to 45- degree incline and lie down on it. Grab the bar underhand and pull your torso up and forward, resting your head on the bench before the rest of your body. Your eyes should be under the bar. Now switch to an overhand, shoulderwidth grip. Lift the bar off the rack and hold it at arm's length above your chest [1]. Squeeze the bar hard and arch your upper back. Lower the bar to the upper part of your chest, tucking your elbows close to yours as it comes down [2]. Once the bar touches your chest, push your feet hard into the floor. Press the weight up, focusing on pushing it back toward your face. When the bar is halfway up, begin fl aring your elbows outward to lock it out. That's one rep.

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1B INCLINE DUMBBELL ROW

SETS: 2 REPS: 7-9 REST: 90 SEC.

Set an adjustable bench to a 30- to 45- degree angle and grab a pair of dumbbells. Lie chest-down on the bench and allow your arms to hang straight down at your sides, your palms facing each other [1]. Row the weights to the outside of your chest [2]. Slowly lower your arms back down to the starting position. That's one rep.

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2 DUMBBELL LUNGE

SETS: 2 REPS: 7-9 REST: 120 SEC.

Hold a dumbbell in each hand [1] and step forward a few feet with your left leg. Lower your body until your left thigh is parallel to the fl oor [2]. Push off from your left foot to return to the starting position. That's one rep. Perform all your reps and then switch legs and repeat.

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3A DUMBBELL SHRUG

SETS: 2 REPS: 7-9 REST: 75 SEC.

Hold a dumbbell in each hand and allow your arms to hang at your sides with your palms facing each other [1]. Shrug your shoulders as high as you can [2]. Reverse the motion to return to the starting position. That's one rep.

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3B CABLE RUSSIAN TWIST

SETS: 2 REPS: 7-9 REST: 75 SEC.

Attach a rope handle to the high pulley of a cable station, grab it, and stand a few feet away so that you feel tension on the cable. Turn your body perpendicular to the machine so that the handle is over your right shoulder [1]. Now rotate your torso diagonally downward and to the left as if you were chopping into a tree, until the handle passes your knee (allow your feet to pivot naturally) [2]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps and then switch sides.

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