BOM Advanced - Stage 2 - Week 8 - Workout C (3/04/07)
Alternated W\ Full Recovery
A1: BB Seated Shoulder Press (nautalus smith machine) (311)
Work Set: 6 reps
2x6 @ 80
A2: Pullup (311)
Work Set:6 reps
2x6 @ BW
Alternated W\ Full Recovery
B1: BB Seated Shoulder Press to Front (311)
Work set: 10-12 reps
1x10 @ 70
B2: Lat Pulldown Behind Neck (nautalus)
1x12 @ 170
Alternated W\ Full Recovery
C1: DB Seated Shoulder Press (311)
Work Set: 12-20
1x14 @ 35
C2: Lat Pulldown Reverse Grip (nautalus) (311)
Work Set: 12-20
1x15 @ 170
Ab Circuit
Knee up (311) 15
Crunch Legs in Air (202) 15
Russian Twist Leg Cycle (301) 30
Thin Tummy Single leg lift (313) 10 each (5 sec Pause)
Notes:
Forgot my belt to add weight to the pullups, didn't even occur to me to try to hold DB's with my feet. I'm so fired.
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