Strong shoulders and abs in the gym

WARM-UP - STAIR MILL

Stairstepper at 10 minutes

SHOULDERS - FRONT BARBELL RAISES

Starting Position: - Start and hold a barbell at arms length directly in front of you, palms facing your body.

Movement: - Exhale while raising the weight to shoulder level, keeping your arms straight, pause briefly at the top. Inhale as you slowly lower the weight to the starting position. Repeat as required.

Set 1 8 at 0
Set 2 8 at 0
Set 3 8 at 0

SHOULDERS - SIDE DB RAISES

Starting Position: - Start with a dumbbell in each hand hanging at the sides of your body, palms facing in.

Movement: - Exhale while lifting the weights away from your body and upward. Keep your arms fairly straight and raise the weights to shoulder level. Inhale as you slowly lower the dumbbells to the starting position. Repeat as required.

Set 1 8 at 0
Set 2 8 at 0
Set 3 8 at 0

SHOULDERS - SMITH MACHINE UPRIGHT ROW

Starting Position: Adjust the bar so that is at waist level. Grasp the bar with your palms turned towards you, unlock it so that the bar is hanging at arms length in front of your body.

Movement: -Exhale while pulling your elbows as high as possible, the bar should reach shoulder level. Inhale as you slowly lower the bar to the starting position. Repeat as required. Rotate the bar back into a locked position, once complete.

Set 1 8 at 0
Set 2 8 at 0
Set 3 8 at 0

ABS - TRUNK CURL AND CRUNCH

Starting Position: Lie on your back and place your hands crossed over your chest. Raise your bent knees in the air.

Movement: Exhale as you crunch your chest towards your knees, while simultaneously crunching your knees towards your chest. Inhale as you slowly lower both your knees
and chest to the starting position. Repeat as required.

Set 1 8 at 0
Set 2 8 at 0
Set 3 8 at 0

ABS - ROMAN CHAIR LEG RAISES

Starting Position: - Position yourself in a Roman chair with your legs hanging, and your back pressed firmly against the backrest.

Movement: - Exhale as you raise your bent knees up into a crunch position. Inhale as you slowly lower your legs back to the starting position. Repeat as required.

Set 1 8 at 0
Set 2 8 at 0
Set 3 8 at 0

ABS - SIDE CABLE BENDS

Starting Position: Attach a handle to a lower pulley and stand with your right side to it. Grasp the handle at your side with your right arm fully extended down.

Movement: Exhale as you lean your upper body to your left side by bending at your waist. Do not bend your right elbow. Inhale as you return your body to an upright position. Repeat as required on other side.

Set 1 8 at 0
Set 2 8 at 0
Set 3 8 at 0

ABS - STANDING OBLIQUE STRETCH

Starting Position: Stand with feet shoulder width apart and a slight bend in your knees.

Movement: Raise your right hand up and over your head and lean your entire upper body down to that side. Hold this position for thirty seconds.


SHOULDERS - ASSISTED NECK BENDS

Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees.

Movement: Bend your head to your right side, place your right hand on your head and gently pull down a very short distance. Hold this position for thirty seconds. Repeat as required on other side.

CARDIOVASCULAR - CARDIO - TREADMILL
Treadmill
Notes:
Warm up for about 3 minutes

Jog for 25 minutes

I am a 32 year-old personal trainer from Birmingham, AL. My experience includes over six years of Personal Training. I have studied diet techniques, weightlifting, and nutrition for over 10 years. This includes the study of kinesiology at the University of Alabama. You may visit Fitness website for additional questions.