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.
- 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
- 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
- 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
- 60% 12 reps > with the same weight double the reps for shrugs! GO GO GO
- 70% 10 reps > with the same weight double the reps for shrugs! GO GO GO
- 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!!
- 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
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