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12 Week Plan - Weights Day 2 of 3 - 1st Quarter

Part of the The Twelve Week Plan - Muscle Builder and Fat Loss - 1st Quarter program.

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Workout Programs → The Twelve Week Plan - Muscle Builder and Fat Loss - 1st Quarter → 12 Week Plan - Weights Day 2 of 3 - 1st Quarter

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Description

You should have done a session of cardio before doing this workout, either immediately after the first day's weights or on a day in between. Whatever you do, make sure you've had at least a day's rest between weight training workouts. This workout emphasises biceps and back muscles.

Exercise Routine

Adobe Flash player is required.	Concentration Curl Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and ... Routine: Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps Set 4: 8 reps Set 5: 8 reps
	Lat Pulldowns - Wide-Grip Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... Routine: Set 1: 12 reps Set 2: 12 reps Set 3: 12 reps Set 4: 12 reps Set 5: 12 reps
	Cable Curl - Standing Stand facing the low pulley. Hold a short bar attached to the low cable with your palms up. Stand back from the pulley about 1 or 2 feet and extend your arms straight down. Curl bar up in a semicircul... Routine: Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps Set 4: 10 reps Set 5: 10 reps
	Upright Rows - Cable Standing upright, grasp a straight bar connected to a cable machine with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull... Routine: Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps Set 4: 10 reps Set 5: 10 reps
Adobe Flash player is required.	Stiff-Legged Barbell Deadlift Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floo... Routine: Set 1: 5 reps Set 2: 5 reps Set 3: 5 reps Set 4: 5 reps Set 5: 5 reps
	Bicycle Kicks Lying on your back raise your feet off the ground with your knees bent. Keeping your stomach tight begin to peddle your feet as if riding a bicycle. Make sure to keep your lower back flat on the flo... Routine: Set 1: 20 reps Set 2: 20 reps Set 3: 20 reps Set 4: 20 reps