Workout 1: Pulls & Abs / Workout 2: Abs & Calves

05/22/12

Workout 1:
Warmup 5 minutes
Row machine 5 minutes

Minimal rest periods between exercises.
Plank 60 sec.
Battle Ropes 45 sec.
Russian Twist 30 sec.
Rope Pulleys (upright) 60 sec.
Curl Press (45) x 10
Medicine ball Situp x 20
Barbell Row (95) x 10
DB Twist 30 sec.
Leg Raise x 20
L-Pullups x 10
Repeat series x 3

Workout 2:
No rest between exercises.
Plank 60 sec.
Side Plank (R) 30 sec.
Medicine ball Situp x 20
Side Plank (L) 30 sec.
Repeat series x 3

Rope Crunch (82.5) 25, 20, 20, 20
Calf Raise (smith machine) (160) x 20, 20, 20, 20
Decline Situps x 15, 15, 15