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