Shoulder Day

I took rest one day from my first training day.

It was very tiring and I can feel the pain on my abs till now. My legs feel tired too. I don’t want to do anything to my lower body today as it will make it worst. So, I plan to work out my upper body today.

I want to cover 3 body parts today. I only do 2 sets per exercise and high reps. I will be able to finish all my exercise today in just 40 minutes.

Targeted Body part: Shoulder & Back.

Today I’m going to do first muscle set of exercise. It is shoulder day. Why I choose these three muscle parts together? It is simple, if you do your shoulder exercise; indirectly you train your traps. Back exercise split into 3, upper back, middle back and lower back. I choose a day that is free and I can concentrate to work out all those three part separately on the same day.

I will share with you my programs on these body parts next week.

Second Session of Shoulder Day

I have changed my exercise schedule to complete all my muscles in 3 days. This is my first day from my new program. I will workout 2 to 4 muscle parts per day. I will take rest of 2 days in between before the next workout.

I took 3 days rest after my low body workout. The whole lower body workout process took around 90 minutes for me. It was like hell; moreover I don't like to train my legs. Today I feel much better and ready for my second cycle of training. Today, I’m going to work put my Shoulder, Trap and back.

Here is the type of exercise I did today:

Rowing exercise for 15 minutes for warm up.

1. Back
1.1 Back Lateral Pull down (4 sets of 12 reps with increasing weight)
1.2 Seated Row (4 sets of 12 reps with increasing weight)
1.3 Hyperextension Bench (4 sets of 15 reps)

2. Shoulder
2.1 Front Shoulder Press (4 sets of 12 reps with increasing weight)
2.2 Back Shoulder Press (4 sets of 12 reps with increasing weight)

3. Trap
3.1 Shrugs (4 sets of 12 reps with increasing weight)

I took around 75 minutes to complete all above exercise. I took a lot of rest in between sets (more than 90 seconds). My muscle is still tired of last week exercise. My target to complete all the sets within 60 minutes maximum, but I couldn’t do it. I took additional 15 minutes from my target. This is not supposed to be. I shouldn't take rest for more than 90 sec between sets. This is strong advice from my trainer. I guess, I couldn’t follow that in my second week of exercise. This is not motivating at all. I need to concentrate more and talk less with my friends in gym.