DAY 5- SHOULDERS/ABS/CARDIO
(FIRDAY)
WORKOUT PLAN
SHOULDERS
 EXERCISE 1- Barbell Military presses 3 sets of 6-8 reps with a drop set of 8-10 reps on last set.
 EXERCISE 2- Seated dumbbell presses 3 sets of 6-8 reps with a drop set of 8-10 reps on last
set.
 EXERCISE 3- Seated side lateral raises 3 sets 10 - 12 reps super set with inclined dumbbell front
raises 10-12 reps.
 EXERCISE 4- Inclined bench rear Delt dumbbell rows superset with Barbell wide upright rows 3
sets of 10-12 reps.
 EXERCISE 5- Bend over rear Delt barbell rows superset with pec-deck reverse flys 3 sets of 1012 reps.
 EXERCISE 6- Barbell shrugs 3 sets of 8-10 reps.
 EXERCISE 7- Neutral grip dumbbell shrugs 3 sets of 10-12 reps.
ABS
 EXERCISE 1- Decline weighted crunches superset with Decline leg raises 3 sets of 10-12 reps.
 EXERCISE 2- Lying oblique twist superset with hanging leg raises 3 sets of 10-12 reps.
CARDIO
 15 mins of HIIT cardio- 3 min medium pace and 1 min sprint, REPAET 4 TIMES