Shoulders and Abs

This will be the final day of our heavy lifting. You may be asking yourself why we did not get to legs. Don't worry, that will be Friday! Here is your shoulder and ab busting workout:

1. Military Shoulder Press: 5 sets (16, 14, 12, 10, 8)

2A. Lateral Raises Arms to your side: 3 sets (10, 10, 10)
2B. Lateral Raises Arms in Front: 3 sets (10,10, 10)

3. Shrugs: 4 sets (6, 12, 6, 12) - try to only rest 15 seconds in between each

4. Arnold Press With Dumbbells: 4 sets (8, 8, 10, 12)

5A. Shoulder Raises With Bar Bell: 3 sets (12, 12, 12)
5B. Wood Chop Crunches: 3 sets (12 each side for each set)

6A. Weighted Leg Lifts: 3 sets (10, 10, 10)
6B. Plank: 3 sets (hold for 30 - 60 seconds each set) - THIS WILL BURN!!!

7A. Frankenstein Arms: 3 sets (30 second hold each)
7B. Mountain climbers: 3 sets (1 minute each) - THIS WILL BURN EVEN MORE!!!

The end gets tough. Remember there is good pain and bad pain. Good pain is good and bad pain is bad. Fight through the good pain because it is making you stronger. Stop at the first sense of bad pain. Your shoulders and abs will be screaming but if you hold good form you will have nothing to worry about. As always, let me know if you have any questions.