Shoulder Workout

1. Slight cardio for 10min to warm up the body.

2. shoulder press - 3set x 10times x 50lbs
























3. Barbell Upright Row- 3set x 10 times x 30lbs

























4. Plate front raise 3set x 10times x 45lbs








5. AB-x - 3set x 10 times





(REST - 5min)


6. Lateral raise - 3set x 10times x 20lbs









7. 45 degree Dumbbell front raise - 3set x 10times x 10lbs/dumbbell



8. 18o degree Dumbbell side raise - 3set x 10times x 5lbs/dumbbell






9. AB-x - 3set x 10 times






(REST - 5min)





10. seated row - 3 times x 33lbs x 10times










11. pull down - 3set x 10times x 50lbs










12. 5km treadmill @ average 9.0 speed