Hey Scotty , first, I have a really weak shoulder, can't lift the shoulder, looking at internet it is Rotator Cuff, and suggest me some training for shoulder (max 2 kg XD ) .
Second , I have researched and did interesting training for loosing lower body and gaining upper body, what do you think about it?
It is 3 time a week, and you combine it differently every other week. Rest intervals cca 45 seconds.
you have 4 series (20, 15, 15, 15)
It is not conventional, but I due to leg overload, I think that you could tone them down and have a lean leg and nice upper body, and every second day you do your magical 30 day abs (ps, your abs partner , sooo cute, and god damn it , a real machine. Really excellent programme.
So, some shoulder suggestion , look at this plan, and have a gooooooood NEEEEEEWWW YEAAAAR!!!!!
Workout #1 (Legs, Shoulders, Arms) |
Smith Machine Squats |
4 X 20,15,15,15 |
Smith Machine Lunges |
3 X 20,15,15 |
Leg Extensions |
3 X 20,15,15 |
Lying Leg Curls |
3 X 20,15,15 |
Overhead Dumbell Presses |
3 X 12,10,8 |
Dumbell Lateral Raises |
3 X 12,10,8 |
Barbell Curls |
3 X 12,10,8 |
Preacher Curls |
3 X 12,10,8 |
Skull Crushers |
3 X 12,10,8 |
Rope Pushdowns |
3 X 12,10,8 |
Workout #2 (Legs, Back, Chest) |
Leg Press |
4 X 20,15,15,15 |
Walking Lunges |
3 X 20,20,20 |
Adductor Machine |
3 X 20,20,20 |
Abductor Machine |
3 X 20,20,20 |
Hyperextensions |
3 X 15,15,15 |
Lat Pulldowns |
3 X 12,10,8 |
Seated Rows |
3 X 12,10,8 |
Rear Delt Machine |
3 X 12,10,8 |
Flat BB Bench Press |
3 X 12,10,8 |
Incline Dumbell Fly |
3 X 12,10,8 |
Workout #3 (Legs, Arms, Shoulders) |
Plie Squats |
4 X 20,15,15,15 |
Step Ups |
3 X 20,15,15 |
Stiff Leg Deadlifts |
3 X 15,15,15 |
Seated Leg Curls |
3 X 20,15,15 |
Front Dumbell Raises |
3 X 12,10,8 |
Barbell Dumbell Curls |
3 X 12,10,8 |
Alternate Dumbell Curls |
3 X 12,10,8 |
Alternate DB Hammer Curls |
3 X 12,10,8 |
Overhead Dumbell Extensions |
3 X 12,10,8 |
Cross Bench Dips |
3 X max,max,max |
Workout #4 (Legs, Back, Chest) |
Leg Sled |
4 X 20,15,15,15 |
Reverse Dumbell Lunges |
3 X 20,15,15 |
Butt Blaster |
3 X 20,15,15 |
One Arm Dumbell Rows |
3 X 12,10,8 |
Straight Arm Pulldowns |
3 X 12,10,8 |
Bent Over Rear-Delt Raises |
3 X 12,10,8 |
Hyperextensions |
3 X 12,10,8 |
Incline Dumbell Press |
3 X 12,10,8 |
Pec Deck |
3 X 12,10,8 |