Phase2 GET SWOLE -Shoulders/Abs

Seated Military Barbell Press- 15,12,10

(go up in weights as you decrease in reps)

Seated Military Press dumbbells 12,10,8

Lateral raise 20,15,12,10

Full Frontal Dumbbell Raise  5 sets of 5 reps

Barbell shrug 5 sets of 5 reps

Ab wheels 4 sets of 25

Examples

• Seated Military Barbell Press

  
  

• Military Seated Dumbbell Press

  
  

• Lateral Raise

  
  

• Full Frontal Dumbbell Raise

  
  

• Barbell Shrugs

  
  

• Ab Wheels