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)