Hello everyone, today was supposed to be a rest day, but we felt like lifting so we did some light lifts. Just shoulders and abs today. Shoulders are fairly easy to injure so make sure you warm up a lot before going into your working sets. Your shoulders don't really get bigger as they work out, but they get wider which gives the great illusion of a smaller waist!
Our first exercise is the Seated Military Press. I would suggest a spotter for this exercise because if your shoulders fail early it would be difficult to put the weight down. A fairly simple exercise where you bring the bar down to your chin and push up.
1 Warm Up
2 Sets 8-10 reps
Jeff ( 65,85)
Mike (75,85)
Our second exercise is the Upright Row. It doesn't really matter where you grip the bar because changing your grip helps shock your muscles to grow more. Today we did a narrow grip and next time maybe a wide grip. You hold the bar/barbell at your waist and pull it up to just under your chin.
1 Warm up
3 Sets 8-10 reps
Jeff(70,70,70)
Mike (45,45,45)
Our final exercise is just like the first one except with dumbbells. When pushing the dumbbells up you should also move your hands inward to get a little more range of motion.
3 Sets 8-10 reps
Jeff (35,35,40)
Mike(32.5,32.5,35)
For abs we did the ball toss again where you find a decline bench, have your partner throw you a ball on your way down and you throw it back on the way up. Also in the video I'll explain a little bit of why we don't have six packs. Enjoy!
Day 5
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