Monday’s Workout: Shoulders & Abs – 08/05/2013
It is time to carry the weight off our shoulders with today’s workout! There are many reasons why we train our shoulders – women want to look sexy in their strapless dresses and men want to show off their strong physique.
For a moment, round your shoulders forward as far as possible. In other words, create a bad posture for the upper body with slouched shoulders and your head leaning forward. Now, I want you to raise you arms above your head. Make a note of how high they were able to move and how it felt.
Let us go back to sitting up straight and tall with that same exercise. How much of a difference did you feel?
With that said, let us go build some strong, sexy shoulders at the gym!
[box type=”note” align=”aligncenter” ]Tip of the day! Write down the reasons why you want to lose weight, and review them each week to maintain motivation.[/box]
| Time in: | Time out: | Weather: | Mood: |
|---|---|---|---|
| na | na | na | na |
Shoulders
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Dumbbell Lateral Raises | 4 | 15 | 30 sec rest b/t sets | |
| Dumbbell Shoulder Press | 4 | 15 | 30 sec rest b/t sets | |
| Reverse Flyes | 4 | 15 | Superset – 30 sec rest b/t supersets | |
| Upright Barbell Row | 4 | 15 | Superset – 30 sec rest b/t supersets | |
| Dumbbell Shrug | 5 | 20 |
Abs
| Exercise | Sets | Reps | Weight | Notes |
|---|---|---|---|---|
| Crunch – Legs straight, ankles on stability ball | 15 | Body Only | The ball is near the ankle and legs are straight. Hands flat in the air palms facing down with one hand over the other and reach for the toes. Once 15 reps are completed, go into next workout | |
| Crunch – Legs on stability ball | 15 | Body Only | This time, bring the ball in closer. Legs are at a right angle. Once 15 reps are completed, go to next workout. | |
| Leg Lift with stability Ball in b/t feet | 15 | Body Only | Once 15 reps are completed, go back to first workout out. | |
| 2 | Tri-set. Once you complete one set, move to the next exercise. Once all three are completed, start over. Do two times. | |||
| Cable Reverse Crunch | 3 | 15 |