Tuesday’s Workout: Shoulders & Abs – 09/03/13
Yesterday, we really kicked it with that leg workout. Let the stems rest, and now we focus on the shoulders and abs. Let’s get started!
Tip of the day! In order to maintain proper hydration, limit the amount of caffeinated beverages and drink more water to compensate.
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
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