Thursday · Week 1
Shoulder + Core + Mobility
Shoulder shape & core
Progress
0 / 8 exercises
Seated DB Shoulder Press
3 x 8-10 90 secStart (W1)8-10 kg eachWeek 18-10kg ea 3x8-10DB Lateral Raise
4 x 12-15 60 secStart (W1)6 kg eachWeek 16kg ea 4x12-15Face Pull
3 x 15 60 secStart (W1)10-12.5 kgWeek 111.5kg 3x15Cable External Rotation
2 x 15/side 45 secStart (W1)2.5-5 kgWeek 14kg 2x15/sideDB Shrugs
3 x 12 60 secStart (W1)25 kg eachWeek 125kg ea 3x12Hanging Leg Raise
3 x 10-15 60-90 secStart (W1)BodyweightWeek 13 sets BW x 10Plank
3 x 30-45 sec 60 secStart (W1)BodyweightWeek 130s 3 sets BWPallof Press
2 x 12/side 45 secStart (W1)7.5-10 kgWeek 17.5kg 2x12/side