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Thursday (Week 1-4)

Thursday – The day that will give you nice sculpted (not bulky) shoulders, that will really add to the overall look and outline of your body. Plus a great set of defined abs!! Who doesn’t want that?!

It’s all about technique if you want to get the most out of this workout. Keep the reps controlled on the supersets and feel those muscles work.

For the Standing Military Press, squeeze your abs and glutes, before starting your repetitions as this will keep the effort on the shoulders.

When you’re doing the abdominal exercises, keep the tension on your abs and only fully relax when you have completed the set.

Shoulders & Abs               Wk 1             Wk 2               Wk 3                 Wk 4

1) Standing Military Press  5 x 5              5 x 5               5 x 5                  5 x 5

2A) Standing Lat Raise       4 x 8              4 x 10              4 x 10              4 x 12

2B) Upright Row                 3 x 15            3 x 15              3 x 15                3 x 15

3A) Reverse Flyes               3 x 12            3 x 12              3 x 12               3 x 15

3B) V Sit Crunch                 3 x 12            3 x 12              3 x 12               3 x 15

4) Russian Twists               3 x 20            3 x 20              3 x 20               3 x 20

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