Day 9 - Workout

Shoulder day is the easy day to handle

Shoulder:

Push Press:
1 set of 10x30kg (Warm Up)
1 set of 10x40kg
2 sets of 10x45kg
2 sets of 8x50kg

Cuban Press:
3 sets of 10x20kg
2 sets of 10x22.5kg

superset with

Barbell Shrug
3 sets of 10x80kg
2 sets of 10x90kg

Behind The Neck Press:
1 set of 10x30kg
1 set of 10x35kg
1 set of 10x37.5kg

Bent Over Lateral Raise:
1 set of 10x5kg DB each side
2 sets of 10x7.5kg DB each side

Abs:

Crunch:
1 set of 30 reps

immediately followed by

Reverse Crunch with Hip Thrust:
1 set of 20 reps