Routine A Week 2 - Back, Delts & Abs / HIIT 2nd Session

6:00 AM

5 minutes warm-up
5 minutes stretching

Back
Lat Pull Unders
(warms x 3) 10 x 60
5 x 150
5 x 150
5 x 150

T-Bar Rows
(warms x 2) 10 x 45
10 x 90
10 x 90
9 x 90

Rope Pull Downs
(warms) 10 x 50
10 x 80
9 x 90

Shoulders
Standing Dumb Bell Press
(warms x 2) 10 x 20
6 x 50
5 x 50
5 x 50

Super Sets
Dumb Bell Front Raise 10 x 20
Seated Side Laterals 10 x 15
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Dumb Bell Front Raise 10 x 15
Seated Side Laterals 10 x 10
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Dumb Bell Front Raise 10 x 15
Seated Side Laterals 10 x 10

Abs
Janda Sit Ups
(warms) 10 x body weight
18 x body weight
15 x body weight
12 x body weight

HIIT
Eliptical
17 minutes (45/15 second intervals)
HR 145-154

5 minutes cool down
10 minutes stretching