Shoulders

Shoulders :

➢ Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1. DB lateral raises (4 sets, 20,16,12,10 reps increasing weight as you go) (superset with wide stance plie squats holding 25lb plate)

2. Seated shoulder press (4 sets, 20,16,12,10 reps increasing weight as you go) (superset with bench step ups, 15each leg holding DBs)

3 Front raise with DB or cables(4 sets, 20,16,12,10 reps increasing weight as you go) (superset with DB pull throughs, use 30lb DB)

4. Rear delt fly, cables or reverse pec deck (4 sets, 20,16,12,10 reps increasing weight as you go) superset with Seated shoulder press machine… 4sets, 16, 12,10,8reps increasing weight each set

5. Low Back on Hyperextension Board, 4 sets 25reps (squeeze and hold at top of movement)

6. Hamstring drops (Eccentric Hamstring movements) 4x15, go slow on the way down and catch yourself in a push up position, use hamstrings to pull your body back up into position and repeat.

Cardio

2 separate sessions:

1. 30 mins of incline walk

2. 45 mins of incline


Format:
1) Exercise: Sets x Reps (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)
or
2) Exercise: Reps for Set1,Reps for Set2,Reps for Set3....etc (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)

If you have questions about my workout structure or tempos, check out Latest Lift.

For Questions about my macros, go to the Food Journal page.

To find an unfamiliar exercise, search in the Exercise Library.