Gympal

Shoulders and abs - Wednesday

Created by Sahil Seth
Sahil Seth
Shoulder Press (Dumbbell)

Shoulder Press (Dumbbell)

Front
Set
KG
Reps
1
30
13
2
35
10
3
30
12
Single arm Cable lateral raise

Single arm Cable lateral raise

Side
Set
KG
Reps
1
7.5
15
2
12.5
9
3
12.5
10
Rear Delt Reverse Fly (Machine)

Rear Delt Reverse Fly (Machine)

rear
Set
KG
Reps
1
31
12
2
36
10
3
41
8
Shrug (Dumbbell)

Shrug (Dumbbell)

traps
Set
KG
Reps
1
30
12
2
40
10
3
50
8
Single arm front raises

Single arm front raises

front
Set
KG
Reps
1
7.5
10
2
25
8
AB machine crunches

AB machine crunches

upper
Set
KG
Reps
1
30
25
2
35
12
3
30
18
Straight Leg Raise

Straight Leg Raise

lower
Set
Reps
1
13
2
13
3
10
Russian Twist (Weighted)

Russian Twist (Weighted)

sides
Set
KG
Reps
1
5
40
2
5
50
Hand supported V-ups

Hand supported V-ups

overall
Set
KG
Reps
1
0
12
2
0
7
Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

Set
KG
Reps
1
5
15
2
7.5
15
3
10
10