Shoulders & Abs – Feb 28th 2016

                           Shoulder & Abs Workout

* Note: Percentages (%) are based off of your maximum weight, meaning if I shoulder press 100lbs – 50% would be 50lbs.

[Superset] Barbell or Dumbbell Standing Shoulder Press

* On the ground or rack, line up 3 different weights progressively heavier.

1. 40% – 5 reps/50% – 5 reps/60% – 5 reps

> Straight into as many Squat to Press you can do in 1 minute with your beginning weight you had at the start of the set.   Standing DB Shoulder Press        Squat to Press

Rest 30 sec

2. 50% – 5 reps/60% -5 reps/70% – 5 reps

> Straight into as many Squat to Press you can do in 1 minute with your beginning weight you had at the start of the set.

Rest 30 sec

3. 60% – 5 reps/70% -5 reps/80% – 5 reps

Rest 30 sec.

 Reverse Crunch with Leg Extension

15-25 reps               Reverse Crunch

[Superset] Barbell or Double Dumbbell Standing Front Raise

1. 60% 12 reps > with the same weight double the reps for shrugs! GO GO GO
2. 70% 10 reps > with the same weight double the reps for shrugs! GO GO GO
3. 80% 10 reps > with the same weight double the reps for shrugs! GO GO GO

1 minute rest             Dumbbell Front Raise                  Dumbbell Shoulder Shrug

[Superset] Abs

Flutter Kicks 25 (4 Count) Example 1-2-3-(1) …1-2-3-(2)…1-2-3-(3)  Flutter Kicks

Leg Levers 25 (regular)      Leg Levers

[Triset] Shoulders

* Do each exercise one after the other with no rest between!! WITH THE SAME WEIGHT YOU HAVE IN YOUR HANDS!!

1. 50% – 12-14 reps

Side Lateral Raise  Bent over Shoulder Raise  Car Drivers – Dumbbell Variation

Seated Lateral Shoulder Raise > Bent over Reverse Fly > Dumbbell Car Drivers

2. 60% – 12-14 reps

Seated Lateral Shoulder Raise > Bent over Reverse Fly > Dumbbell Car Drivers