Step 1- Wednesday

Today is shoulder and abs.

Shoulders
Be careful when lifting for shoulders these are delicate muscles that can be hurt very easily. I know from personal experience.

1. So to start off, grab a 10 pound weight and rotate your shoulders to stretch them and warm them up. 
2. After you do 3 sets of 10, go over to the shoulder press. Do a reasonable amount of weight that you can do 8 times. 
3. Then go over to shrugs. Make sure to bring your shoulders to your ears. 
4. Then lastly do military press. Be careful it can hurt you. Do 3 sets of 10. Then you're done with shoulders.

Abs
Abs are basic and very easy and hard at the same time.

1. Do a lot of sit ups--bicycle sit ups--until it hurts. 
2. Then do Roman chairs until it hurts.
3. Swing legs out and up to the chest. Then push your legs straight up in the air until it hurts. Then your done with abs.

Always remember to drink your protein and eat healthy. It's very important with lifting.