Shoulders, Arms & Abs

1. Clean and press 

7 sets of 30, 5, 5, 5, 5, 5, 5

40-60 seconds rest 

Now superset 2 & 3

2. Standing Dumbbell Press 

7 sets of 30, 5, 5, 5, 5, 5, 5

40-60 seconds rest 

3. Front dumbbell raise

7 sets of 30, 5, 5, 5, 5, 5, 5

40-60 seconds rest 

Now Superset 4 & 5

4. Side lateral raise 

7 sets of 30, 5, 5, 5, 5, 5, 5

40-60 seconds rest 

5. Upright barbell row

7 sets of 30, 5, 5, 5, 5, 5, 5

40-60 seconds rest 

6. Barbell curl

7 sets of 30, 5, 5, 5, 5, 5, 5

40-60 seconds rest 

Now superset 7 & 8

7. Incline dumbbell curl

7 sets of 30, 5, 5, 5, 5, 5, 5

40-60 seconds rest 

8. Concentration curls

7 sets of 30, 5, 5, 5, 5, 5, 5

40-60 seconds rest 

9. Close grip barbell bench press

7 sets of 30, 5, 5, 5, 5, 5, 5

40-60 seconds rest 

Now superset 10 & 11

10. Cable triceps Pull downs

7 sets of 30, 5, 5, 5, 5, 5, 5

40-60 seconds rest 

11. Dumbbell one arm triceps extentsion

7 sets of 30, 5, 5, 5, 5, 5, 5

40-60 seconds rest 

Now supeset 12 & 13

12. Palms up barbell wrist curl over a bench

5 sets of 12 40-60 seconds rest 

13. Palms down wrist curl over a bench 

5 sets of 12 40-60 seconds rest  

14. Decline crunch

5 sets of 25 

40-60 seconds rest