Routine A Week 2 - Back, Shoulders & Abs

5:45 AM

5 minutes warm-up
5 minutes stretching

Back
Lat Pull Unders
(warms) 10 x 60, 10 x 70, 10 x 70
Drop Sets
5 x 150 - 6 x 100
4 x 150 - 4 x 120

T-Bar Rows
(warms) 10 x 45, 10 x 45
Drop Sets
9 x 90 - 8 x 70
8 x 90 - 6 x 70

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

Shoulders
Standing Dumb Bell Press
(warms) 10 x 20, 10 x 20
Drop Sets
6 x 45 - 6 x 30
5 x 50 - 6 x 30

Super Sets
Dumb Bell Front Raise 11 x 20
Seated Side Laterals 12 x 12
------------------------------------------
Dumb Bell Front Raise 12 x 20
0Seated Side Laterals 10 x 12
------------------------------------------
Dumb Bell Front Raise 12 x 15
Seated Side Laterals 12 x 10

Abs
Half Flags (warms) 12 x body weight
Ab Wheel Down the Handicap Ramp
18 x body weight
15 x body weight
12 x body weight

5 minutes cool down
10 minutes stretching