[K-Court]

BOM Intermediate - Stage 1 - Week 2 - Workout A (9/19/07)

Controlled Ab Circuit
Thin Tummy (5 sec holds) 10
Curl up, Arms Straight and Parallel to Floor (515) 10
Russian Twist (303) 24 + 10
Pushup Hold, Hands & Feet (5 sec holds) 10

Calf Triset
Standing S/L Calf Raise (321) 20 @ b/w
Calf Raise on Leg Press Machine - S/L (321) 15 @ 140
Seated Calf Raise - S/L (321) 15 @ 40

Superset 1
DB Wrist Curl (321) 20 @ 12s
DB Wrist Extension (321) 20 @ 12s

Superset 2
DB Lying Pullover (321)
Warmup Set: 12 @ 12s; Work Set: 17 @ 20s
DB Seated Lateral Raise (321)
Warmup Set: 12 @ 12s; Work Set: 15 @ 15s

Superset 3
DB Seated Shoulder Press - Palms In (321)
Warmup Set 10 @ 30s; Work Set 10 @ 40s
Lat Pulldown - Behind Neck (321)
Warmup Set 10 @ 90; Work Set 12 @ 110

Superset 4
BB Seated Shoulder Press (613)
Warmup Set: 8 @ 55; Work Set: 8 @ 65
Lat Pulldown (613)
Warmup Set: 8 @ 70; Work Set: 8 @ 90

Comments: Second go-around of this workout. Modest increases on weights and reps. Good stuff.