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bigacb · 16-06-2008, 03:41 AM

Shoulders, Traps and Abs

Shoulders

Dumbbell Shoulder Press x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)
Lateral Raises x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)
Frontal Raises x 2 sets – 12 and 8 reps (1 warm up and 1 set to failure)
Rear Lateral Raises x 2 sets – 12 and 8 reps (1 warm up and 1 set to failure)

Traps

Dumbbell Shrugs x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)
Machine Straight Bar Shrugs x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure)

Abs

Ab Cruches x 1 set – 15 reps (1 set to failure)
Ab Crunches with legs raised x 1 set – 15 reps (1 set to failure)
Leg Raises x 1 set – 15 reps (1 set to failure)

16-06-2008, 03:41 AM	#5 (permalink)
bigacb is bulk cutting...exactly. Join Date: Nov 2007 Location: Manchester Posts: 933	Re: new routine, need help Shoulders, Traps and Abs Shoulders Dumbbell Shoulder Press x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure) Lateral Raises x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure) Frontal Raises x 2 sets – 12 and 8 reps (1 warm up and 1 set to failure) Rear Lateral Raises x 2 sets – 12 and 8 reps (1 warm up and 1 set to failure) Traps Dumbbell Shrugs x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure) Machine Straight Bar Shrugs x 3 sets – 15, 12 and 8 reps (2 warm up and 1 set to failure) Abs Ab Cruches x 1 set – 15 reps (1 set to failure) Ab Crunches with legs raised x 1 set – 15 reps (1 set to failure) Leg Raises x 1 set – 15 reps (1 set to failure)