Wednesday workout: Abs & shoulders (Warning: not for beginners) - TopicsExpress

Wednesday workout: Abs & shoulders (Warning: not for beginners) warm-up 20/20/20. 10 pull-ups, 10 dips, 10 push-ups repeated to make 20 of each, no stop. TO START: SUPERSET:- weighted legs raises on a bench (2.5kg)(20reps) straight to hanging leg raises, knees to elbows (20 reps), followed by regular leg raises on the bench (max out). Repeat superset 3 times. NEXT, medicine balls twists 30secs x 3 sets. NOW, planks, 1min front and 1min on both sides (2 sets). NOW, shoulders! Shoulder-press 15-20kg 3 x 20 reps. NEXT, lateral raises with small weight, 3 x 20reps. Finally frontal raises light weight again 3 x 20reps. Take rests where necessary, drink water and turn BEAST MODE ON! your shoulders and abs will be popping after this :) GOOD LUCK!!!

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