Work Out

Guy’s WorkOut 2011

CHEST

# 1 -- Flat Chest Press
# 2 -- Flat Chest Flies

SHOULDERS

# 3 -- Seated Shoulder Press
# 4 -- Front Raises,(alternate arms)

BACK

# 5 -- Dead Lifts
# 6 -- Lying Bent Over Rows

TRAPEZIUS

# 7 -- Upright Rows
# 8 -- Shrugs

BICEPS

# 9 -- Hammer Curls,(alternate arms)
# 10 -- Concentration Curls,(one arm at a time)

TRICEPS

# 11 -- Overhead Triceps Extension,(one arm at a time)
# 12 -- French Press

LEGS

# 13 -- Half Squats

CALF

# 14 -- Seated Calf Raises,(both legs)