Yesterday 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.
- Push press. 12-15reps. 30×0. 3sets. Last set 2 x rest/pause to failure.
- Military press. 12-15reps. 3030. 3sets. Last set 2 x rest/pause to failure.
- Behind the neck press. 12-15reps. 30×0. 3sets. Last set 2 x rest/pause to failure.
- Cable front raise. 12-15reps. 30×0. 3sets. Last set 2 x drop sets (20-30% drop) to failure.
- 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.)
- Superset:
- Reverse crunch machine. 10-12reps. 2020. 3sets.
- 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.