WEEK 2 - DAY 3 (WEDNESDAY) SHOULDERS

**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**

• THIS WEEK HIGH INTENSITY TRAINING 
• THIS WILL INVOLVE WHERE MARKED 7 SECONDS REST IN-BETWEEN SETS**

WARM UP AS PER VIDEO

DUMBELL LATERAL RAISE (SIDE RAISE) (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

SHOULDER PRESS MACHINE OR DUMBELL (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

UPRIGHT ROW (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

REAR DELT FLY MACHINE OR DUMBELL (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

SHOULDER SHRUGS (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

COOL DOWN AS PER VIDEO