Workout 1: Body Weight, Upper & Workout 2: Chest/Back

06/16/12

My back is a lot better, but still slightly out of alignment and still stiff in the morning.

Workout 1:

Warmup, Walk 10 minutes
Pushups x 20
Chinups x 10
Ring Dips x 10
Rope Pulleys 1 minute
Battle Ropes 45 seconds
Crunches x 50
Medball Situp x 15
Plank 30 Seconds
Repeat series x 3

Workout 2:

Chest:
Bench Press (135) 20, (225) 10, (315) 6, (225) 16
Incline DB Press (100) 10, (90) 8, (25) 10
Incline DB FLy (50) 10, 10, 10
Back:
Wide Grip Pullups x 30
DB Row (100) 10, 10, 10
Wide Pull Down (140) 12, (160) 10, (180) 8
Close Pull Down (120 11, (140) 9, (120) 10