WORKOUT II - PM

1A LYING DUMBBELL TRICEPS EXTENSION

SETS: 2 REPS: 9-11 REST: 60 SEC.

Hold a dumbbell in each hand and lie back on a bench. Press the weights overhead so that they are directly above your face [1]. Keeping your upper arms in place, bend your elbows and lower the dumbbells behind your head [2]. Reverse the motion to return to the starting position. That's one rep.

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1B INCLINE DUMBBELL CURL

SETS: 3 REPS: 12-15 REST: 60 SEC.

Set an adjustable bench to a 30- to 45- degree incline, grab a dumbbell in each hand, and sit on the bench, allowing your arms to hang at your sides [1]. Without moving your upper arms, curl both dumbbells as high as you can [2]. Lower the weights back to the starting position. That's one rep.

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2A SEATED CALF RAISE

SETS: 3 REPS: 12-15 REST: 60 SEC.

Use a seated-calf-raise machine or sit on a bench with a pair of dumbbells on your knees and your feet on a box or step (as shown here). Lower your heels until you feel a full stretch in your calves [1], hold for a few seconds, and then press your feet into the step, and raise your heels as high as possible [2]. That's one rep.

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2B DUMBBELL REVERSE WRIST CURL

SETS: 2 REPS: 20 REST: 90 SEC.

Set up as you did for the barbell wrist curl but use dumbbells and rest the meat of your forearms on your thighs [1]. Extend your wrists and raise the weights as high as you can [2]. Lower them back down. That's one rep.

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3 MANUAL-RESISTANCE NECK FLEXION (OPTIONAL)

SETS: 2 REPS: 20 REST: 90 SEC.

Lie back on a flat bench and place a towel across your forehead so that the ends hang down on either side. Have a partner pull gently on each end of the towel so that your neck extends behind the bench [1]. Contract the muscles in your neck and fl ex your neck until your forehead faces the ceiling [2]. 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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