1/22...... Chest/Back/Shoulders

Today I ran to the local gym and performed my own little intense torso workout. Here is what I did:

A1) Wide Grip Pull-ups Behind the head..... 2 sets of 8 ....followed by:
A2) Regular (feet elevated) Push-ups..........2 sets of 20..followed by:
A3) Front/Side Lateral Raises ....(15 lbs) ....2 sets of 20 ... .rest 30 sec. then repeat

B1) Wide Grip Front Pull-ups........................2 sets of 10...followed by:
B2) Closer Grip Military pushups (less than shoulder width)....2 sets of 15...followed by:
B3) Bent over lateral raises (rear delts) ... (15 lbs) ....2 sets of 12...rest 30 sec, repeat

C1) Underhand Chin-ups................................2 sets of 8.... followed by:
C2) Dips (bend forward to stress chest).......2 sets of 12....followed by:
C3) Side Lateral raises ...... (20 lbs) .............2 sets of 10 ... rest 30 sec, repeat

D1) Flat Db Bench Press .....(60 lbs) .................2 sets of 12 ... followed by:
D2) Lawn Mowers (1-arm Db Row) .(40 lbs)..2 sets of 12 .....followed by:
D3) 1-Arm standing lateral raise (15 lbs).........2 sets of 12 ....rest 30 sec, repeat

E) Close Grip (Diamond) push-ups........................2 sets of 12 ... followed by:
E2) Heavy Pants (Bent Over DB Rows) (35 lbs)..2 sets of 11 ...followed by:
E3) Seated Clean and Press (25 lbs) .....................2 sets of 8 .... rest 1 min, repeat
*** Seated Clean/Press ... you are seated and actually power clean the weights to your shoulders and then press them overhead ...... an intense shoulder exercise!

***THIS ENTIRE WORKOUT ONLY TOOK 40 MINUTES TO COMPLETE! HOO-YAH!!!