Workout Plans
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Westend61 / Getty
Westend61 / Getty

Day 18 : Shoulders, Traps & Abs

Exercises 9
Equipment Yes

Exercise 1

Behind-the-Neck Shoulder Press
exercise image placeholder
4 sets
6-10 reps
-- rest

Exercise 2

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
2 sets
12 reps
-- rest

Exercise 3

Smith Machine Upright Row You'll need: Smith Machine How to
Smith Machine Upright Row thumbnail
4 sets
6-10* reps
-- rest
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.

Exercise 4

Dumbbell Upright Row You'll need: Dumbbells How to
Dumbbell Upright Row thumbnail
2 sets
12 reps
-- rest

Exercise 5

Dumbbell Lateral Raise You'll need: Dumbbells, Squat Rack How to
Leaning Dumbbell Lateral Raise thumbnail
4 sets
6-10* reps
-- rest
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.

Exercise 6

Reverse Pec Deck How to
Reverse Pec Deck thumbnail
4 sets
12 reps
-- rest

Exercise 7

Barbell Shrug You'll need: Barbell How to
Barbell Shrug thumbnail
4 sets
12 reps
-- rest

Exercise 8

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
2 sets
12* reps
-- rest
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.

Exercise 9

Double Crunch You'll need: No Equipment How to
Double Crunch thumbnail
4 sets
20 reps
-- rest
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