Upper Body #2

I've created anothe rupper body killer workout.. I'ts similar tothe one below, but just different exerices...

Again, with these exercises the KEY is to finish the reps regardless of how long it takes you.
Notice I have in here the inverted push Up OR Pull Up... the Inverted push up is described in my "Favorites 5 Section" but here's a breif explanation:
Lie down with your legs extended and a bar above your head, grab shoulder width or wider and pull your self up with your legs extended out in front of you staying on the ground 20 reps is NOT easy... now if you want to do the pull ups version, you're thinking 20 pull ups??? that's not possible. Well, do them one at a time, or even for beginner or intermediates, do the Jump up and lower yourself down slowly version. basically a Negative pull up.. it's the same muscle group and will get the same results until you can do the real thing.

OK.. so here you go:
- Curls x 20 (Use a weight you can barely do for 20 reps. Either Dumbbell or bar, but both arms at same time)
- Bent over row (use a bar or dumbbells - don't go too heavy, you need to be able to do 20 reps)
- Inverted push up or Pull Up x 20 (see above for details)

- Curls x 15 - Same weight
- Bent over row x 15- Same Weight
- Inverted push up or Pull Up x 15

- Curls x 10 - Same weight
- Bent over row x 10- Same Weight
- Inverted push up or Pull Up x 10

Next 3 exercises: do 15, 12, 10
- Incline bench press x 15 (Use dumbbells no more than 30 lbs, lighter if you need to)
- Bench fly x 15 (Again no more than 30-35 lbs unless you are use to doing them or are a monster)
- Vertical arm raise from the Side x 15 (Stand with 5-15lb dumbbells in each hand... with them at your sides.Palms facing outward.. lift them straight at your sides with your arm straight to a "CROSS" position and back down, should not be rotating wrists...)

- Incline bench press x 12 - Same weight
- Bench fly x 12 - Same weight
- Vertical arm raise from the Side x 12 - Same weight

- Incline bench press x 10 - Same weight
- Bench fly x 10 - Same weight
- Vertical arm raise from the Side x 10 - Same weight

Now.. if you want to really finish off the arms and if you want a little challenge finish with the following:
15 Push ups, 20 Sit-ups
15 WIDE push ups (arms way out to the sides).. 20 leg raises (try not to let them ever touch the floor)
15 close push ups (keep elbows tucked in)... 20 Crunches (both legs and body come together)

The LOWER body Version

This is a complete lower body version of the workout below... It hurts, but the KEY is to do everything to the full reps, even if your legs are shot, rest before moving onto the next set.

Without delay... here it is:
- Prisoner squats x 20 (that's a body weight squat with your hands behind your head)
- Weighted calf raises x 20 (grab 20-30lb weights in each hand and do them)
- Front Squats x 20 (grab something that weighs 30-60 lbs and hold it in your arms in front of you) I use a 60 lb sand bag wrapped in duct tape. ($5 weight bag!)

Immediately without rest do the exact same workout with 15 reps - Same weight
- Prisoner squats x 15
- Weighted calf raises x 15
- Front Squats x 15

Then follow it up with a 10 rep version... Same Weight
- Prisoner squats x 15
- Weighted calf raises x 15
- Front Squats x 15

NEXT:
- Squat Jumps x 15 (squat and jump as high as you can, bring your knees up to your chest)
- Weighted Lunge x 15 (Grab 15-25lb weight in each hand and do 15 Each leg)
- Jump ups x 15 (get something 18"-24" off the ground and jump up using your calf muscles of your toes, no squat... do them as fast as you can)

SAME Workout, with 12 reps
- Squat Jumps x 12
- Weighted Lunge x 12
- Jump ups x 12

And then End it with a 10 rep set
- Squat Jumps x 10
- Weighted Lunge x 10
- Jump ups x 10

If you legs still feel good, do a few suicides with 4 spots about 15-20 yds apart to finish them off. these can be done out back, out in the street whatever, just pick 4 landmarks, sprint to the first then back to the start, then sprint to the 2nd and back, 3rd and back and 4th and back... that is one complete suicide.

Let me know how you feel afterwards! I was sore, but felt great!