4/26: Women’s Shoulder & Abs Workout – NEW!

I’m finally excited to workout again! I was getting bored with the last workout and since I had gone through it 4 times, it was time for a change. I just got my new Muscle and Fitness Hers magazine this past Saturday and it was perfect timing because it has a great workout in it! In the mag, they’re actually having a “Get Ready for Summer” contest and they include an 8-week workout plan along with diet information.

The entire first 4 works include pyramid sets and the abs workout is performed as a circuit. After completing this workout today, I can tell how weak my shoulders are, but I still did pretty well considering!

Shoulder Workout

Military Press

• 1 set x 15 reps, 30#
• 1 set x 12 reps, 35#
• 1 set x 10 reps, 40#

One Arm Dumbbell Lateral Raise

• 1 set x 15 reps, 5#
• 1 set x 12 reps, 8#
• 1 set x 10 reps, 10#

Front Raise

• 1 set x 15 reps, 10#
• 1 set x 12 reps, 15#
• 1 set x 10 reps, 20#

Reverse Flye (Standing/Bent Over)

• 1 set x 15 reps, 5#
• 1 set x 12 reps, 8#
• 1 set x 10 reps, 8# (I struggled with the second set, so I just kept the weight the same)

Ab Workout (Circuit)

Exercise Ball Crunch

• 1 set x 15 reps

Lying Leg Lifts

• 1 set x 15 reps

Dumbbell Oblique Crunch (8# dumbbell)

• 1 set x 15 reps

*REPEAT 3 TIMES WITH 45-60 SECONDS OF REST IN BETWEEN

Check back tomorrow for a new chest/biceps workout!

Happy Training!

~Melinda