Workout Plans
28 Days to Redemption Training Plan thumbnail

Day 18 : Shoulders, Traps & Abs

Exercises 9
Equipment Yes
For Week 3, perform all exercises with at least 5 pounds more than you did in Week 1.

Exercise 1A

Bent-Over Lateral Raise You'll need: Dumbbells How to
Bent-Over Lateral Raise thumbnail
3 sets
12-15 reps
-- rest
Perform exercises 1A-1C as a tri-set.

Exercise 1B

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
3 sets
12-15 reps
-- rest

Exercise 1C

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
3 sets
12-15 reps
-- rest

Exercise 2

Dumbbell Shoulder Press You'll need: Dumbbells How to
Dumbbell Shoulder Press thumbnail
4 sets
16-20 reps
-- rest
Drop set on last set

Exercise 3

Dumbbell Upright Row You'll need: Dumbbells How to
Dumbbell Upright Row thumbnail
3 sets
25-30 reps
-- rest
Rest-pause on last set

Exercise 4

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
4 sets
12-15 reps
-- rest
Drop set on last set

Exercise 5

Straight-Arm Pushdown
exercise image placeholder
3 sets
16-20 reps
-- rest
Drop set on last set

Exercise 6

Reverse Crunch You'll need: No Equipment How to
Reverse Crunch thumbnail
4 sets
to failure reps
-- rest
Rest-pause on last set

Exercise 7

Cable Woodchop You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Cable Woodchop thumbnail
4 sets
16-20* reps
-- rest
*Switch from side-to-side with no rest until all 4 sets are complete.
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