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