26.5.13 shoulders day

It was shoulders day, I started with pull ups, did some classic bodybuilding shoulders exercises and finished with TABATA and some ab work.

Start
Pull ups 4 sets x 10 reps

Shoulders
Shoulder press machine 4 sets x 8-10 reps
Seated dumbbell shoulder press 4 sets x 8-10 reps
One arm dumbell lateral raises 4 sets x 8-10 reps
One arm cable rear delt fly 4 sets x 8-10 reps

TABATA (HIIT)
4 minutes TABATA of 75 lbs Push press (8 rounds of 20 sec. push press and 10 sec rest)
This was killer

ABS
Weighted full sit ups 4 sets x 15-20 reps (not less than 25lbs)
Planks 5 sets x 40 seconds hold

Enjoy ;)