“Today we will be working shoulders and abs with some high rep sets. We will also introduce a variation of the shoulder press which I am sure will become one of your favourite moves – the “X” press (hence the workout name).

Adjust the weights as necessary, focus on great quality reps.”

1) 90 DEGREE CRUNCHES x20 >> STRAIGHT-LEG CRUNCHES x20 >> LYING LEG RAISES x20
(45 sec rest)
(4 rounds)

2) AROUND THE WORLD x8 each way – SUPERSET! – CAR DRIVERS x10 each way
(30 sec rest)
(4 rounds)
*** Don’t go fast. This superset will warm up your shoulders nicely.

3) “X” PRESS x15
(45 sec rest)
(4 rounds)
*** Watch the vidoe demo. I’ve modified a shoulder press to ensure constant tension on the front and middle delts by pressing the dumbbells up and down, as opposed to up and in then down.

4) SHOULDER PRESS MACHINE x8/8/15 (DROPSET)
(45-60 sec rest)
(3 rounds)
*** 8 heavy reps immediately followe by 8 lighter reps then 15 even lighter reps. That’s one set.

5) CABLE REAR DELT FLYE x10 > CABLE RAINBOW FLYE x10 > CABLE SHOULDER PRESS x10
(30-45 sec rest)
(4 rounds)
*** Use a light weight for this tri-set, the constant tension will make for a great burn to work against.

5) DB SCAPTION x10 – SUPERSET! – DB PRONE FLYE x10
(30 sec rest)
(4 rounds)