Shoulders, Arms & Abs 

1. Clean and press 

5 sets of 25, 40-60 seconds rest

Now superset 2 & 3

2. Standing Dumbbell Press 

5 sets increasing weight 

30, 12, 10, 8, 6 40-60 seconds rest 

3. Front dumbbell raise

5 sets increasing weight 

30, 12, 10, 8, 6 40-60 seconds rest 

Now Superset 4 & 5

4. Side lateral raise 

5 sets increasing weight (if possible)

30, 12, 10, 8, 6 40-60 seconds rest 

5. Upright barbell row

5 sets increasing weight 

30, 12, 10, 8, 6 40-60 seconds rest 

6. Barbell curl

5 sets increasing weight 

30, 12, 10, 8, 6 40-60 seconds rest 

Now superset 7 & 8

7. Incline dumbbell curl

5 sets increasing weight 

30, 12, 10, 8, 6 40-60 seconds rest 

8. Concentration curls

5 sets increasing weight 

30, 12, 10, 8, 6 40-60 seconds rest 

9. Close grip barbell bench press

5 sets increasing weight 

30, 12, 10, 8, 6 40-60 seconds rest 

Now superset 10 & 11

10. Lying triceps press

5 sets increasing weight 

30, 12, 10, 8, 6 40-60 seconds rest 

11. Dumbbell one arm triceps extentsion

5 sets increasing weight 

30, 12, 10, 8, 6 40-60 seconds rest 

Now supeset 12 & 13

12. Palms up barbell wrist curl over a bench

5 sets 

30, 12, 10, 8, 6 40-60 seconds rest 

13. Palms down wrist curl over a bench 

5 sets  

30, 12, 10, 8, 6 40-60 seconds rest 

14. Decline crunch

5 sets of 25 

40-60 seconds rest