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Day 81 Shoulders

Overview: 12 week lean muscle program
Overview: training
Day 1: legs, calves and abs
Day 2: back
Day 3: chest and abs
Day 4: shoulders and calves
Day 5: arms and abs
Day 6: rest day
Day 7: rest day
Day 8: legs, calves and abs
Day 9: back
Day 10: chest and abs
Day 11: shoulders and calves
Day 12: arms and abs
Day 13: active rest and recovery
Day 14: active rest and reevaluate
Day 15: legs and calves
Day 16: back, traps and abs
Day 17: chest
Day 18: shoulders and calves
Day 19: arms and abs
Day 20: active rest and recovery
Day 21: active rest and reevaluate
Day 22: legs and calves
Day 23: back and abs
Day 24: chest
Day 25: shoulders, traps and calves
Day 26: arms and abs
Day 27: active rest and recovery
Day 28: active rest and reevaluate
Day 29: legs and calves
Day 30: back and abs
Day 31: chest
Day 32: shoulders and calves
Day 33: arms and abs
Day 34: active rest and recovery
Day 35: active rest and reevaluate
Day 36: legs and calves
Day 37: back and abs
Day 38: chest
Day 39: shoulders and abs
Day 40: arms and calves
Day 41: active rest and recovery
Day 42: active rest and reevaluate
Day 43: legs, calves and abs
Day 44: back and traps
Day 45: chest
Day 46: shoulders and abs
Day 47: arms and calves
Days 48: active rest and recovery
Days 49: active rest and reevaluate
Day 50: legs, calves and abs
Day 51: back
Day 52: chest
Day 53: shoulders, traps and abs
Day 54: arms and calves workout
Day 55: active rest and recovery
Day 56: active rest and reevaluate
Day 57 legs, calves & abs
Day 58 back
Day 59 chest
Day 60 shoulders
Day 61 arms, calves & abs
Day 62: active rest & recovery
Day 63 active rest and reevaluate
Day 64 dtp legs & abs
Day 65 dtp back & calves
Day 66 dtp chest
Day 67 dtp shoulders & abs
Day 68 dtp arms & calves
Day 69 active rest
Day 70 – active rest and reevaluate
Day 71 dtp legs
Day 72 dtp back, abs, calves
Day 73 dtp chest
Day 74 dtp shoulders
Day 75 dtp arms
Day 76 active recovery
Day 77 active rest & recovery
Day 78 chest, back & abs
Day 79 legs & calves
Day 80 arms
Day 81 shoulders
Day 82 finale

Today is Thursday, of the last week of the 12-Week Lean Muscle Trainer. Tomorrow we’ll be touching up every part of our upper body to prep for the photoshoot.

We’ll perform reverse DTP exercises for our shoulder workout today. We’ll work our anterior, lateral and posterior delts today. Our first move in the superset is seated dumbbell shoulder presses, this exercise targets our anterior and lateral deltoids. Then we’ll perform rear dumbbell raises, these target our rear delts.

Make sure you watch today’s video to see how I have Kai and Danielle perform today’s ab exercises to failure. We’ll do 3 sets of these sit-up variations to failure.

Cardio

60 minutes

Workout

Seated Dumbbell Shoulder Presses
5 Sets - 30/25/20/15/10 Reps

Rear Dumbbell Raises
5 Sets - 10/15/20/25/30 Reps

Sit-Up Variation
3 Sets - Failure

Cardio

60 minutes

Gethin’s Go To

For your after pictures, try to wear the same things you wore for the first week and take them in the same background. By using the same clothing and the same lighting, you have a correct understanding of your transformation during these 12 weeks. If you’ve done exactly what I’ve said during this trainer, you’re going to have a fantastic transformation.

What Supp?

During this time in the trainer, it’s very important that you stay on top of your supplementation as well as your hydration, nutrition and sleep. At this point, you can be susceptible to getting sick because your body fat is lower, you’re extremely active and you’re dieting, so your immune system can be compromised. So, make sure you’re having all your required supplements for this trainer to support a healthy body.

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