Boulder Shoulders and Low Abs

Warm up

Walk: 10 minutes

Stretch: 5 minutes

Seated finger curl/Dumbbell shrug

4x12-7

*Focus on retracting shoulder blades throughout the entire movement and try to touch your ears with your shoulders.

Tempo - 1:1:3:0

Seated barbell shrug

4x10-12

*Slightly lean forward and same as before, pull with your shoulders. Your arms should be almost straight throughout this movement.

Tempo - 1:2:3:0

Seated dumbbell overhead press

4x12-7 drop set xFailure xFailure

*On failure sets do one rep normal, however when you come back up after your 5 second negative do a half positive, come back down and then explode back up. So 1 rep is actually

1 1/2 reps.

Tempo - 1:0:5:0

Seated dumbbell lateral raise/seated rope face pull

4x10-15/12-15

Tempo - 1:0:3:0

Single arm dumbbell front raise/hanging leg raises

3x12-15/Failure

Tempo - 1:0:3:0

Dumbbell bent over reverse fly/dumbbell lateral raise

3xFailure

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