Shoulders & Abs

Warm Up

Walk - 10 minutes

Form Roll - 5 minutes

Rotator cuff warm up

3x10-15

Shoulder Scaption & Shrug

3x12-15

Tempo - 1:1:3:0

* Hold dumbbells at a 45 degree with palms facing forward. Raise arms up at that same angle until they reach shoulder level then shrug your shoulders to your ears.

Seated Dumbbell shrug/Rope face pull

4x12-7/20

Tempo - 1:1:3:0

Kneeling smith press

4x12-7 dropset x10 x10-F (10 minimum)

Tempo - 1:0:5:0

*For these you will want to find a smith machine. Use a lighter weight to start out if you have never done these before. You will slowly bring the bar down behind your head until you reach a 90 degree angle in your elbows, then explode back up. It helps if you can do these in front of a mirror so you can see what a 90 degree angle looks/feels like.

Dumbbell bent over reverse flies

4x12-7

Tempo - 1:0:3:0

Barbell upright row/Dumbbell lateral raise

4x12-7/12-15 dropset x10 (on the last set of lateral raises)

Tempo - 1:0:3:0

Seated cable overhead rope front raise

3x12-15

Tempo - 1:0:3:0

*Sit on a bench facing the cable. Set the pulley on the lowest setting and sit a little bit back from it. Grab the rope with thumbs towards the end of the rope. Keep your back straight and lift the rope above your head stopping just short of your ears.

Side plank lateral raise

3x12-15

Tempo - 1:0:3:0

*Find a bench and do a slide plank with your feet on the floor and one arm on the bench. Hold a dumbbell in the other hand and perform 12-15 raises and then switch sides.

Seated rope face pull (rear posterior shoulder focus)

3x15-7 dropset x10 x10-F

Circuit of the following 3 ab exercises

Hanging leg raises

Decline Crunches

Russian twists

3x10 no rest in between exercises