Shoulders and Abs Workout

Tuesday – Shoulders, Traps, & Abs

I trained shoulders and traps this morning and also hit some abs at the end. I usually don’t post my ab workouts, and to be honest, I don’t even train abs that often, maybe once a week. But I’m going to start hitting abs more often, perhaps alternating abs and calves each training day. And I’ll list those as well going forward in my workout blog posts.

This morning’s shoulder workout was quick and extremely basic. I started out with some heavy seated barbell presses. My gym just replaced the seated barbell press rack and I’m not a fan of the new one…gggrrrr! I believe that was the reason I wasn’t able to go as heavy as I wanted. Hopefully I’ll get used to this. Everything else was in the higher rep range except barbell shrugs. Let’s get to the workout.

Shoulders and Abs Workout


Seated Barbell Press: 4 sets x 6-10 reps

Lateral Raises: 3 sets x 12 reps

Rear Delt Raises: 3 sets x 12 reps

Barbell Shrugs: 3 sets x 8-12 reps

Hammer Strength Behind the Neck Press: 3 sets x 20 reps


Leg Raises: 3 sets x 15 reps

Lying Machine Crunches: 3 sets x 15 reps

Seated Machine Crunches: 3 sets x 12 reps

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I usually do a couple exercises for traps but I felt they got enough work this morning with a few sets of barbell shrugs. Even though I went heavy on those last 2 sets, I kept the reps somewhat controlled. I felt a needed a little more stimulation for my shoulders so I ended with some 20 rep sets on the Hammer Strength Behind the Neck machine. This allowed me to finish my shoulder workout with a solid pump.

Back to my ab workout, this took less than 10 minutes. I kept the rest time between sets to a minimum, which is usually the case with my ab training. And yes, we all realize that ab training is almost useless without cardio and a semi-decent diet. On that note, I hit my usual cardio on the recumbent bike with some interval training. I’m also going to be dropping my carbs down in the evenings.

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