Fortis Maximus - Umerus

umerus - shoulders

*I'll be adding to this over the weekend, likely Sunday night. But below is the base of what we will be covering Monday!

Here is the 4th of the 4 splits for you to learn... while you are on your 4 days off though, feel free to try one of the previous 3 in before returning to do shoulders on Monday....I'd recommend hitting the legs again!

This is another simple one like the arms was... 2 super sets.

First:

1 Arm Press 3 sets of 10 reps

Lateral Raise 3 sets of 10 reps

Upright Row 3 sets of 10 reps

Second:

1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range

Lying Rear Delt Lifts 3 sets of 15 reps

Wall Ball -with minimal leg bend, pick a lighter weight than usual as this is a shoulder/arm focus today -3 sets of 15

ABS:

You will do 3 sets of 2 exercises. Pick one exercise from each group.

Group A:

Bicycle Abs x 30 per side

Front Plank/Side Plank (both sides) 45 seconds each (total of 135secs)

Banana Rock x 30

Group B:

Hanging Abs x 15straight

Hanging Abs x 15 per side

Medicine Ball pass from hands to feet x 30