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Shoulders and Abs Part of the Lose Fat and Build Muscle program. This workout has never been performed.

Exercise Routine

You need a Flash plugin to view this player	Arnold Dumbbell Press Hold two dumbbells in front of you at about upper chest level with your palms facing your body...Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to straight arm position. Lower to original position and repeat. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 10 reps Set 2 - 10 reps Set 3 - 10 reps
	Side Lateral Raise - Seated Works the side delts. Sit at the end of a flat bench with your feet firmly on the floor. Hold...Works the side delts. Sit at the end of a flat bench with your feet firmly on the floor. Hold dumbbells with your palms facing in and your arms straight down at your sides. Raise dumbbells in a semicircular motion a little above shoulder height. Slowly lower to the starting position using the same path. Do not swing! Keep your arms straight. Can also be done standing. Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 10 reps Set 2 - 10 reps Set 3 - 10 reps
You need a Flash plugin to view this player	Rear Delt Raise - Dumbbell, Lying Works your rear delts. Lie face down on a fairly tall flat bench. Hold dumbbells, palms facing...Works your rear delts. Lie face down on a fairly tall flat bench. Hold dumbbells, palms facing in, arms hanging straight down. Keep your elbows almost locked and your arms straight. Raise dumbbells in a semicircular motion to shoulder height, in line with your ears at the top of the lift. Lower slowly to the starting position. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 12 reps Set 2 - 12 reps
You need a Flash plugin to view this player	Cuban Press From a seated or standing position, hold dumbbells in each hand with your shoulders rotated...From a seated or standing position, hold dumbbells in each hand with your shoulders rotated forward. Commence lift by rotating the shoulders back and pinching the rear delts. Lift weight up such that the shoulder to elbow joint is parallel to the ground and the elbow to wrist is perpendicular. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 12 reps Set 2 - 12 reps
You need a Flash plugin to view this player	Crunch - Exercise Ball Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half...Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Place your hands on the sides of your head, but don't use your hands to pull. Crunch your upper body forward and roll your shoulders towards your hips. Squeeze at the top! Then lower back to the starting position and repeat. You can hold a weight to increase the difficulty. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 25 reps Set 2 - 25 reps
	Hanging Leg Raise Hang from a bar with your legs straight down. Raise your legs by flexing your hips while flexing ...Hang from a bar with your legs straight down. Raise your legs by flexing your hips while flexing your knees until your hips are fully flexed. Continue to raise knees toward shoulders by flexing your waist. Do NOT swing and use momentum. Go slow and concentrate on using your abs to pull your legs up. Return to the starting position. Repeat. You can place weight between your ankles for added resistance. You can also raise your knees to one side of your body to work the obliques. Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 15 reps Set 2 - 15 reps
You need a Flash plugin to view this player	Toe Touchers Lie back on the floor and elevate your legs up into the air. Make sure you keep your lower back p...Lie back on the floor and elevate your legs up into the air. Make sure you keep your lower back pressed flat into the ground. Exhale and crunch forward to touch your toes. (Touching any part of your foot will work!) Remember, don't pull your chin down towards your chest. Keep your head in a neutral position. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 10 reps Set 2 - 10 reps
You need a Flash plugin to view this player	Alternate Heel Touchers Works your obliques. In order to complete 1 repetition, each heel must be touched once. So, get i...Works your obliques. In order to complete 1 repetition, each heel must be touched once. So, get into position, crunch over and touch your right heel once, then crunch over and touch your left heel once, and now you have completed 1 repetition. Lie down on the floor. Bend your knees and keep your feet 18-24 inches apart. Keep your arms straight down at your sides. Crunch forward and up about 3-4 inches. Remember to keep your lower back pressed flat against the ground. Keep your head in a neutral position. Alternate touching your right heel and then your left heel. Remember, touching each heel once is one rep! Exercise description by Bodybuilding.com (less) Routine: Set 1 - 12 reps Set 2 - 12 reps Set 3 - 12 reps

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