Day 4 (Shoulders & Abs)

Exercise Type Excersise Duration/Sets

General Treadmill 50 kcal, 6.23 min
Lateral Raise 15 (2.5 2.5 2.5)
Shoulders Reverse Fly 50 55 60
Shoulder Press 35 40 45
Front Raise (Plate) 10 10 10
Arnold Press (Dumbbell) 7.5 7.5 7.5
Lateral Raise (Dumbbell) 555
Shrug (Dumbbell) 15( 15 15 15 )
General Plank 60 60 60
Side Plank (right / left) 30 30 , 30 30 , 30 30
Abs Decline Crunch 20 20 20
Abdominal machine 20 (55 70 70)
Torso rotation (right/Left) 15( 40 50 60)
General Treadmill 250 kcal, 26.50 min