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12 Week Plan - Weights Day 2 of 3 - 1st Quarter Part of the The Twelve Week Plan - Muscle Builder and Fat Loss - 1st Quarter program. This workout has never been performed.

Description

You should have done a session of cardio before doing this workout, either immediately after the first day's weights or on a day in between. Whatever you do, make sure you've had at least a day's rest between weight training workouts. This workout emphasises biceps and back muscles.

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Exercise Routine

You need a Flash plugin to view this player	Concentration Curl Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp ...Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and let the dumbbell hang. Rest your other hand on the top of your other thigh for support. Slowly curl the weight up while keeping the torso, upper arm and elbow still. As you lift, twist your wrist so that your little finger turns towards your body. Squeeze the muscle at the top and then slowly lower the weight. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 8 reps Set 2 - 8 reps Set 3 - 8 reps Set 4 - 8 reps Set 5 - 8 reps
	Lat Pulldowns - Wide-Grip Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it...Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that throughout the exercise. Your elbows should make an arc shape to the side of your body on the way down and on the way up. Squeeze your elbows into your body at the lowest part of the movement and the bar should be on or close to the very upper portion of your chest. The only movement should come from your arms. Exercise description by Hugo Saner. (less) Routine: Set 1 - 12 reps Set 2 - 12 reps Set 3 - 12 reps Set 4 - 12 reps Set 5 - 12 reps
	Cable Curl - Standing Stand facing the low pulley. Hold a short bar attached to the low cable with your palms up...Stand facing the low pulley. Hold a short bar attached to the low cable with your palms up. Stand back from the pulley about 1 or 2 feet and extend your arms straight down. Curl bar up in a semicircular motion until your forearms touch your biceps. Keep your upper arms close to your sides and your elbows in the SAME place. Slowly return to the starting position. Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 10 reps Set 2 - 10 reps Set 3 - 10 reps Set 4 - 10 reps Set 5 - 10 reps
	Upright Rows - Cable Standing upright, grasp a straight bar connected to a cable machine with your hands about...Standing upright, grasp a straight bar connected to a cable machine with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your chin, keeping it close to your body. Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most. Lower slowly to the starting position. Don't cheat by leaning forward or backward. Don't swing! Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 10 reps Set 2 - 10 reps Set 3 - 10 reps Set 4 - 10 reps Set 5 - 10 reps
You need a Flash plugin to view this player	Stiff-Legged Barbell Deadlift Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands ...Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floor but do not let plates touch. This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box (so that plates don't touch the floor) or with dumbbells. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 5 reps Set 2 - 5 reps Set 3 - 5 reps Set 4 - 5 reps Set 5 - 5 reps
	Bicycle Kicks Lying on your back raise your feet off the ground with your knees bent. Keeping your stomach...Lying on your back raise your feet off the ground with your knees bent. Keeping your stomach tight begin to peddle your feet as if riding a bicycle. Make sure to keep your lower back flat on the floor. Exercise description and photo by Michael Diebler. (less) Routine: Set 1 - 20 reps Set 2 - 20 reps Set 3 - 20 reps Set 4 - 20 reps

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