Muscle Builder Trainer Day 3 (Shoulders and Abs)

Before going into any shoulder or chest activity, warm up with some light rotator cuff exercises. If you manage to only scrape out 8 reps on the first set of an exercise that calls for 8-12, drop the weight so you hit failure in the proper rep range. During the negative portion of your reps, slow down. Make each negative take about three seconds. Then, explode out of the hole!

Cuban Press
4 sets of 8-12 reps

Side Lateral Raise
4 sets of 8-12 reps

Standing Front Barbell Raise Over Head
4 sets of 8-12 reps

Seated Bent-Over Rear Delt Raise
4 sets of 8-12 reps

Decline Crunch
4 sets of 8-12 reps

Barbell Rollout from Bench
4 sets of 8-12 reps

Cardio
15-minute intervals: 3 min. easy, 1 min. hard
Jogging-Treadmill

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