5 Day Weight Training Plan : Shoulders/Abs (Friday)

Alright!  Inquiring minds want to know.  For those of you interested in lifting heavier or who have asked me for lifting workouts for specific muscle groups, I decided to put together a week's worth of workouts to show you guys how I lift at the gym.  Keep in mind, I do not do the same routine every week.  I like to try new things, so the breakdowns I am sharing with you are all routines I have written and used as part of my training.  Also, I really like to mix it up, not only in the WAY I workout, but HOW I workout as well.  For example, I will lift heavy for a few weeks like this and then I will mix it up for a few weeks with longer full-body HIIT sessions.  I really enjoy lifting weights, interval training, yoga, and running, so for me it is important to have variety.  No matter what you do, make sure to continue the things that you love! Another note I would like to make is I really aim to keep my training sessions to an hour or less, slightly longer on occasion.  I have found that my energy levels often peak around the 30-45 minute mark.  Duration does not always equal more results, you can maximize your results in a short amount of time, so keep in mind that over-training can be counterproductive to your goals.  Listen to your body! Finally, I really want you to push it with the weights, at your level.  Don't be afraid of getting bulky - challenge yourself.  If you are just starting out, I strongly encourage you to take a few practice sets to know how much weight you can handle.  Don't start too heavy, but don't start too light either.  You want a weight that will push you to the end of the set - as many fitness professionals say, to failure.  Pay attention to your form - form over speed.  Safety is important!


FRIDAY : SHOULDERS/ABS Duration - 45-60 minutes

5 minute Warm Up/Stretch of your choice

Circuit 1 : Repeat 3x
15 reps Seated Shoulder Press
15 reps Bent over fly
50 High Knees
Circuit 2: Repeat 3x Single Arm Upright Row (Ascending Reps - straight through, no rest 2,4,6,8,10)
Example : 30lb x2, 25lb x4, 20lb x6, 20lb x8, 15lb x 10
50 High Knees/50 sec cardio
Circuit 3 : Repeat 3x
12 Reps Lateral Raises
12 Reps Front Plate Raises
50 High Knees/50 sec cardio
Circuit 4 : 1x Through 10 Burpees 20 Double Crunch 30 V Abs (15 each side) 40 Scissors 50 Cross Under Mountain Climbers (Short Break) 50 Cross Under Mountain Climbers 40 Scissors 30 V Abs (15 each side) 20 Double Crunch 10 Burpees
Upon completion of weight training and depending on time finish with cardio : One 12 min HIIT session AND 20 min steady state cardio (running, incline walking, stair-master, elliptical, etc.) OR Two 12 min HIIT sessions.  I have shared several of my own (http://afreshfitlife.com) and you can find loads more at BodyRock.tv (http://www.bodyrock.tv/). JustHitIt Thanks for training with me - remember to like and/or share this post on Facebook! For more workouts like this -http://afreshfitlife.com

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