WEEK 3 - DAY 3 (WEDNESDAY) SHOULDERS & 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**

• THIS WEEK WILL INVOLVE SOME PRE-EXHAUST TRAINING AND DROP SETS
• THIS WILL INVOLVE WHERE MARKED "DROPSET" TO ON THE FINAL WORKING SET, LIFT OT FAILURE AND REDUCE THE WEIGHT 20% AND WITH NO REST, GO TO FAILURE FOR  3 COMPLETE DROPSETS ( for more information on drop sets click here - Dropsets - X Fam Unity )

WARM UP AS PER VIDEO

UPRIGHT ROW 

1 SET OF 15 REPS TO NEAR FAILURE

INCREASE THE WEIGHT

1 SET OF 12-15 REPS TO FAILURE

INCREASE THE WEIGHT

1 SET OF 8-10 REPS TO FAILURE

1 FINAL DROPSET ALL TO FAILURE (SEE DROPSETS FOR MORE INFORMATION)

DUMBELL LATERAL RAISE (SIDE RAISE) TO PRE-EXHAUST SHOULDER PRESS MACHINE OR DUMBELL

LATERAL RAISE - 1 SET OF 15 REPS THEN STRAIGHT TO SHOULDER PRESS - 1 SET OF 10 REPS TO NEAR FAILURE

INCREASE THE WEIGHT

LATERAL RAISE - 1 SET OF 12-15 REPS TO FAILURE THEN STRAIGHT TO SHOULDER PRESS - 1 SET OF 8-10 REPS TO FAILURE

INCREASE THE WEIGHT

LATERAL RAISE - 1 SET OF 10 REPS TO FAILURE THEN STRAIGHT TO SHOULDER PRESS - 1 SET OF 8-10 REPS TO FAILURE

LATERAL RAISE - 1 SET OF 6-8 REPS TO FAILURE THEN STRAIGHT TO SHOULDER PRESS - 1 SET OF 4-8 REPS TP FAILURE

REAR DELT FLY MACHINE OR DUMBELL (DROPSET)

1 SET OF 15 REPS TO NEAR FAILURE

INCREASE THE WEIGHT

1 SET OF 12-15 REPS TO FAILURE

INCREASE THE WEIGHT

1 SET OF 8-10 REPS TO FAILURE

1 FINAL DROPSET ALL TO FAILURE (SEE DROPSETS FOR MORE INFORMATION)

SHOULDER SHRUGS (HEAVEY)

4 SETS OF 20 REPS TO FAILURE

ABS

DOUBLE CRUNCHES 

5 SETS EACH TO FAILURE

PLANK

2 SETS HOLDING PLANK FOR 60 SECONDS OR AS LONG AS ONE CAN

COOL DOWN AS PER VIDEO