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Monday’s Workout: Shoulders & Abs – 7/29/13

Biceps - Shoulder - Muscle

Today, I woke up a little sluggish. It took me longer than normal to fall asleep. I also stayed up later to watch an episode of “True Blood.” However, when that 4:40 a.m. alarm went off, it was too late to go back to sleep. Here is today’s shoulder and ab workout:

Time in: Time out: Weather: Mood:
5:22 a.m. ET 6:20 a.m. ET Humid Sleepy

Shoulders

Exercise Sets Reps Weight Notes
Dumbbell Lateral Raises 4 15 7.5 lbs 30 sec rest b/t sets
Dumbbell Shoulder Press 4 15 7.5 lbs 30 sec rest b/t sets
Reverse Flyes 4 15 5 lbs Superset – 30 sec rest b/t supersets
Upright Barbell Row 4 15 20 lbs Superset – 30 sec rest b/t supersets
Dumbbell Shrug 5 20 10 lbs 30 sec rest b/t sets

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 10 lbs

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