WEEK 1 - DAY 3 (WEDNESDAY) SHOULDERS AND ABS

**NOTE THAT EVERY EXERCISE NEEDS TO BE DONE WITH 2 WARM UP SETS VERY LIGHT AND FOR 15 REPS**

** EACH REPETITION SHOULD BE AROUND 2-3 SECS UP AND THE SAME DOWN (MUSCLE UNDER TENSION) AND THE REST INBETWEEN EACH SET  45 SECONDS**

WARM UP AS PER VIDEO

DUMBELL LATERAL RAISE (SIDE RAISE)

1 SETS OF 15 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 12-15 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

SHOULDER PRESS MACHINE OR DUMBELL

1 SETS OF 15 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 12-15 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

REAR DELT FLY MACHINE OR BUMBELL

1 SETS OF 15 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 12-15 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

FRONT RAISE 

1 SETS OF 15 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 12-15 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

SHOULDER SHRUGS

1 SETS OF 20 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 20 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 15 (once failure is reached) AND GET TO 20 REPS

ABS

CRUNCHES

5 SETS OF 30 REPS

COOL DOWN AS PER VIDEO