06.17.2008 - Matt K, Mike V

1. Shrugs

14-12-10-8, increasing weight each time.
rest in between is as long as it takes for other person to do shrugs


2. Shoulder press

4 sets of 10


3. 2-Way Shoulder (3-way minus the bent-over one)

3 sets of 10


4. Bi's and Tri's

a. 1-5 Ladder of pullup+dip (person 1 does 1 of each, person 2 does 1 of each, person 1 does 2 of each, etc). Continuous

Rest 1 minute

b. 3 sets of 8 tricep pulldown w/ straight bar - continuous between 2 people

Rest 2 minutes

c. Bullet curls w/ hammer bar - Person 1 goes 1 - 10, person 2 goes 10 - 1 (inverse work-to-rest ratio for both)

Rest as needed

d. Tag team - back and forth between cable concentration curls and over the head cable tricep extensions

Rest 2 minutes

e. c. Bullet curls w/ hammer bar - Switch (whoever went 1 - 10 now goes 10 - 1 and vise versa)(inverse work-to-rest ratio for both)

*** I'm forgetting something in this workout... there was something else in the bi's tri's section.