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Hello, Readers!

Today’s workout concentrated on Shoulders and Abs. This is week 3 and a heavy week. Which means all exercises are done in the 6-8 repetition range. The number of sets in this routine is listed as two but is followed by a rest/pause of 30 seconds and then on to failure (set 3), followed by a drop set, reducing the weight by 5-10 pounds and doing another set to failure (set 4). This is one butt kicking workout! Tomorrow we hit the legs and take down week 3. I’ll update you tomorrow on those results.

Today’s Workout

Barbell Shoulder Press                     2              6-8          Shoulders                            8/90.0 8/90.0

Seated Dumbbell Shoulder Press   2              6-8          Shoulders                            8/30.0 8/30.0

Smith Machine Upright Row           2              6-8          Shoulders                            8/50.0 8/50.0

Dumbbell Lateral Raise                    2              6-8          Shoulders                            8/20.0 8/20.0

Face Pull                                               2              6-8          Shoulders                            8/55.0 8/55.0

Barbell Shrug                                      2              6-8          Traps                     8/150.0 8/150.0

Behind The Back Barbell Shrug       2              6-8          Traps                     8/165.0 8/165.0

Straight-Arm Pushdown                  2                6-8          Traps                     8/204.0 8/204.0

Cable External Rotation                  2                 6-8          Shoulders                            8/15.0 8/15.0

Cable Internal Rotation                   2                 6-8          Shoulders                            8/15.0 8/15.0

Smith Machine Hip Thrust                2              6-8         Abs                     8/110.0 8/110.0

Machine Crunch                               2              6-8            Abs                        8/150.0 8/150.0

Plank                                                   2to failure              Abs                        45/1.0 50/1.0

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