Day 5 Shoulders & Core

DAY 5: Shoulders and Core 

Warm up: 

20 Arm Circles

20 Weighted Arm Circles

repeat as needed to loosen up shoulders

Stretching

 

Seated Dumbbell Press – 5 sets of 20/15/12/10/8 *start with lighter weight and gradually increase as reps decrease

 

Seated Alternating Dumbbell Front Raises – 4 sets of 20 (10/arm)

Superset

Seated Bent Over Rear Delt Flyes – 4 sets of 12

 

Standing Dumbbell Lateral Raises (heavy) – 3 sets of 10

Superset

Standing Dumbbell Lateral Raises (lighter) – 3 sets of 15

 

Rear Delt Cable Flyes – 4 sets of 12

Superset

12 Plank Up Downs

 

Ab Circuit:

20 cable crunches

Superset

15 roman chair knee tucks

Superset

40 bicycle crunches

repeat 3x

Category
March 2017