Shoulders & Abs

December 5, 2014

Shoulders & Abs:

 

Warm up set of arm circles (use light dumb bells) 

 

Seated Shoulder press on Smith Machine 5x10

 

Runners delts SUPERSET with Cable front raises 5x10

 

Drop set lateral raises 3x10 (3 different weights)

 

Behind the head press 3x10

 

Face pulls on cable (seated if possible) 3x10

 

Dirty Dozen (see video) 

 

Full sit ups with 25 lb plate 3x15

 

Plank twists 3x15

 

Leg drops 3x15

 

Russian twists 3x15

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