Monday’s leg workout was awesome. Now, it is time to leave the lower half to rest, while we sculpt our shoulders.

Shoulders

Lateral Raises: 5×20 (machine)

Superset: Anterior press – 6 x 12 (or until failure) palms facing in. 3/3 tempo, light weights with machine
Superset: dumbbell lateral raises – 6 x 12 (or to failure) only allowing dumbbells to come down to your sides then right back up

triset: Bent Over Cable Rear Delt Raise – 4 x 12 (or until failure)
triset: Seated dumbbell press – 4 x 12 (do 12 reps, rest 10 secs, do 2 more sets)
triset: One-Arm Side Laterals – 4 x 12 (do 12 reps, rest 10 secs, do 2 more sets)

superset: Cable Rear Delt Fly – 4 x 15 method
superset: Bent Over Cable Rear Delt Raise – 4 x 12 slow reps leading with pinky out (so neutral grip)

Lateral raise machine – 5 x 28 method

shoulder shrug – 5 x 8 wide-grip, pause at top
shoulder shrug – 5 x 8 shoulder grip, pause at top
shoulder shrug – 5 x 50 25lbs plate in each hand and go fast

Abs

incline bench sit up – 3 x 15
oblique twists – 3 x 15 (each side)
lower leg raises w/stability ball b/t ankles – 3 x 15