3.3.21 Workout: Abs & Shoulders

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Shred: (Leg Pull-ins Superset w/ Front Raises on Cables, 4 sets of 20 reps Leg Pull-Ins and 16 reps Front Raises), (Leg Raises on Flat Bench Superset w/ Side Raises on Cables, 4 sets of 20 reps Leg Raises and 16 reps Side Raises), (Side to Side Leg Raises Superset w/ Rear Delt Face-Pulls on Cable, 4 sets of 20 reps Leg Raises total so 10 on each side and 16 reps Face-Pulls), (Crunches on Decline Bench Superset w/ Machine Shoulder Press, 4 sets of 20 reps Crunches and 12 reps Presses) Rest 60-90 seconds between sets

Cardio: 40 minutes of medium-low exertion (exertion rates are different for all of us, so for me: running would be high exertion, fast walk/jog for medium exertion, slow walk for low exertion)

Bulk: (Leg Pull-ins Superset w/ Front Raises on Cables, 4 sets of 15 reps Leg Pull-Ins and 12 reps Front Raises), (Leg Raises on Flat Bench Superset w/ Side Raises on Cables, 4 sets of 15 reps Leg Raises and 12 reps Side Raises), (Side to Side Leg Raises Superset w/ Rear Delt Face-Pulls on Cable, 4 sets of 16 reps Leg Raises total so 8 on each side and 12 reps Face-Pulls), (Crunches on Decline Bench Superset w/ Machine Shoulder Press, 4 sets of 15 reps Crunches and 8 reps Presses) Rest 90-120 seconds between sets

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