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Shoulders and abs – 6th July 2014

Sean Lerwill's six packYesterday was meant to be a cheeky interval and abs session with one of my clients and newly appointed Maxiraw Ambassador Kate. However, due to a footwear malfunction (not mine!) we did an impromptu shoulder and abs session instead:

Warm-up: mobility and light reps.

  1. Push press. 12-15reps. 30×0. 3sets. Last set 2 x rest/pause to failure.
  2. Military press. 12-15reps. 3030. 3sets. Last set 2 x rest/pause to failure.
  3. Behind the neck press. 12-15reps. 30×0. 3sets. Last set 2 x rest/pause to failure.
  4. Cable front raise. 12-15reps. 30×0. 3sets. Last set 2 x drop sets (20-30% drop) to failure.
  5. Machine lateral raise. 12-15reps. 30×0. 3sets. Last set 2 x drop sets (20-30% drop) to failure. (This was supersetted with 30seconds of car drives after each set to really finish the delts off.)
  6. Superset:
    1. Reverse crunch machine. 10-12reps. 2020. 3sets.
    2. Fingers on shoulder blades crunches. 10-12reps. 2020. 3sets.

All credit to Kate, she supersetted everything with a leg exercise, including back squats, front squats and jumps squats. She also performed a 5min quick run at the end of the session.

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a Maximuscle ambassador.

Out now: The Ration Pack Diet
Plus: Pass the PRMC