BOM Advanced - Stage 2 - Week 9 - Workout C (3/10/07)
Alternated W\ Full Recovery
A1: BB Seated Shoulder Press (nautalus smith machine) (311)
Work Set: 6 reps
2x6 @ 90 (+10lbs)
A2: Pullup (311)
Work Set:6 reps
2x6 @ 35lbs
Alternated W\ Full Recovery
B1: BB Seated Shoulder Press to Front (311)
Work set: 10-12 reps
1x12 @ 80 (+10lbs +2 Reps)
B2: Lat Pulldown Behind Neck (nautalus)
1x12 @ 180 (+10lbs)
Alternated W\ Full Recovery
C1: DB Seated Shoulder Press (311)
Work Set: 12-20
1x18 @ 35 (+8 reps)
C2: Lat Pulldown Reverse Grip (nautalus) (311)
Work Set: 12-20
1x15 @ 180 (+10lbs)
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:
Nice finish to stage 2 phase 1.
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