Today’s workout was created to condition and shape the shoulders and abs.
It’s a pretty big workout, so give yourself at least 90 minutes to finish it.
Smith machine front and behind the neck overhead presses (standing) x 10 super-set with DB Front Raises x 15. Complete 3 sets.
Smith machine jump lunges x 30. Focus on fully extending the arms and pulling up with shoulders. Complete 3 sets.
Lateral shoulder raise machine drop sets super-set with Ab crunch machine x 20. Complete 3 sets.
Straight bar shoulder raises x 15 (between the legs) super-set with Cable rotations x 15 each side. Complete 3 sets.
DB overhead press (heavy) x 10 reps tri-set with Shrugs and Olympic bar hanging snatches x 15. Complete 3 sets.
Leg lifts with hip thrust x 15 tri-set with bent knee lifts x 15 and bent knee hugs x 15. Complete 3 sets.
Land mine shoulder press (alternating sides) x 12 tri-set with Steering wheels x 12 total and plank knee-ins x 20. Complete 3 sets.
Get a complete program to train for a figure and bikini competition here.