Remember: Use a weight heavy enough to challenge yourself, but maintain good form. One minute rest between sets in the "Strength" portion of your workout. Stretch!
DAY 1 (CHEST AND BACK)
Complete one set of each exercise before moving onto the next set. Rest about 30 seconds between exercises and 1-2 minute between sets.
4 x 15 Superman
4 x 15 Dumbbell Shrugs* (Hold for 2 seconds at the top of each rep.)