1-st-bbub

WARM UP:

Stretching video:

BODYBUILDING:

Execute all of your reps slowly and controlled.

Have a long time under tension (TUT)

4s for the concentric shortening,

4s for the eccentric elongation

4 rounds, r: 30-60s, R: 2min

Lateral raise 10-15 reps at 10lbs

Monkey shrugs 10-15 reps at 30 lbs

Overhead press 10-15 reps at 20-30lbs

Pulldown 10-15 reps at 80-120 lbs

Abs and core

4 rounds of 40-60s each exercise

Toes touch

(upper abs)

Scissor kicks

(lower abs and legs)

Glutes bridges