Tuesday : shoulders, back and abs • To build, increase the weights with every set • To cut, keep the same manageable weight throughout. The below workout is for building/bulking, if you only want to trim/tone/cut then I suggest you do manageable weights throughout all the sets. Start with dead lift. 5x sets. With increasing weights in each set 5x sets. Use weighted straight bar behind bum/thigh, start shoulder raises in a circular pattern. First set do rotating shoulder backward. Alternate next set rolling forward. 5x sets. Same exercise now but with weight in front. 5x sets on Lats. Increasing weights in each set 5x sets Sit down shoulder press 5 x Single dumbbell row, 5 sets left and right also increasing weights in each set Abs: 10 sets of 20 crunches. You may start with a 5 kg weight or choose to use it later. I start with the weight and then as I get tired I drop the 5kg. 5x sets of leg lifts left. 5x sets of leg lifts right 5x sets of leg lifts straight 5x sets of knee raises while laying on the floor 3x sets of 30 seconds planking take up to 3-5 minutes to stretch then relax
Posted on: Tue, 11 Mar 2014 06:43:06 +0000
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