Date: Mar/08/2009
Total Workout Duration: 44 mins
Tag: Workout from Home, Javorek Complex

Shoulders [4 sets of 36 reps each]
+ Back [6 sets]

Warm-up - 5 mins of light cardio

Javorek Complex – Shoulders (for conditioning & endurance)
4 sets of:
DB Arnold Press – 4.5kgs (per arm) x 6
DB Side Lateral Raise – 4.5kgs (per arm) x 6
DB Alternate Arm Front Raise – 4.5kgs (per arm) x 6
DB Bent-over Rear Delt Row – 4.5kgs (per arm) x 6
DB Shrugs – 4.5kgs (per arm) x 6
DB Upright Row – 4.5kgs (per arm) x 6

DB Bent-over Row
12.5kgs (per arm) x 10 x 3

DB Deadlift
12.5kgs (per arm) x 10 x 3

Not bad.. n exciting.. hehe.. but it's very tiring.. For starters, use low weights so that you can keep your form in-checked (perfect form).