Day 1 - Monday - Back /Shoulders/ Abs

To view the weight training video, please click play.

Day 1 is the first part of the workout cycle and will work the back, shoulders and abs. The routine is divided into three parts, the first muscle group will be the back, the second, the shoulders, and thirdly, the abs.

The following program is a moderate to high intensity workout designed to build strength and muscle. This weight training program adds more exercises to your routine for added intensity. There is also an advanced technique in the routine called “super sets”. These sets will greatly enhance your intensity levels. Paul will demonstrate the correct way to complete these exercises in the video.

Always remember to do a light, aerobic warm up before you begin. Try doing 5 to 10 minutes of light aerobics such as the treadmill, exercise bike, elliptical trainer, or any other activity that will get your heart rate up a bit. This doesn't have to be to intense, just a warm up.


Lat machine pull downs

Warm up: 1 x 20 repetitions
4 x 12 repetitions

Bent over barbell rows

Warm up: 1 x 15 reps
Sets: 2 x 10 reps
Sets: 2 x 8 reps

Low cable pulley rows

Warm up: 1 x 15 reps
Sets: 3 x 12 reps


Side dumbbell laterals

Warm up: 1 x 15 to 20 reps
Sets: 3 x 12 reps

Seated shoulder barbell press

Warm up: 1 x 15 reps
Sets: 2 x 10 reps
Sets: 2 x 8 reps

Bent over lateral raise super set with standing dumbbell shrugs

3 x 12 reps for each exercise performed in super set fashion (see video).



4 sets of 12 reps

Hanging leg raise

3 x 15 reps

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