Day 2 - Workout

Shoulder day is an easy day...along with abs workout

Shoulder:

Push Press:
1 set of 10x30kg (Warm Up)
1 set of 12x40kg
1 set of 12x42.5kg
1 set of 12x45kg
1 set of 10x47.5kg
1 set of 10x50kg

Cuban Press:
5 sets of 10x20kg

superset with

Barbell Shrug:
1 set of 12x60kg
1 set of 12x70kg
1 set of 12x80kg
2 sets of 10x90kg

Behind The Neck Shoulder Press:
1 set of 10x20kg
1 set of 10x25kg
1 set of 10x30kg

One Side Cable Lateral Raise (Alternate):
1 set of 12x2.5kg
1 set of 12x3.75kg
1 set of 12x5kg

Abs:

Decline Bench Crunch:
2 sets of 30 reps

Decline Bench Reverse Crunch:
2 sets of 25

Cardio:

Treadmill:
2 minutes of run at 8.5km/hr speed
1 minute of sprint at 12km/hrs speed
2 minutes of run at 8.5km/hr speed
1 minute of sprint at 12.5km/hr speed
2 minutes of run at 9km/hr speed
1 minute of sprint at 13km/hr speed
2 minutes of run at 9.5km/hr speed
1 minute of sprint at 13.5km/hr speed
Inclination: 3.0