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Bikini Body Trainer

Day 18:Shoulders

Tawna eubank's bikini-ready body trainer - overview
Overview: training
Overview: supplements
Overview: nutrition
Overview: week 1
Day 1: glutes & delts
Day 2: back & arms
Day 3: rest day
Day 4: shoulders
Day 5: legs
Day 6: glutes
Day 7: rest day
Overview: week 2
Day 8: glutes & delts
Day 9: back & arms
Day 10: rest day
Day 11: shoulders
Day 12: legs
Day 13: glutes
Day 14: rest day
Overview: week 3
Day 15: glutes & delts
Day 16: back & arms
Day 17: rest day
Day 18: shoulders
Day 19: legs
Day 20: glutes
Day 21: rest day
Overview: week 4
Day 22: glutes & delts
Day 23: back & arms
Day 24: rest day
Day 25: shoulders
Day 26: legs
Day 27: glutes
Day 28: rest day
Overview: week 5
Day 29: glutes
Day 30: delts & abs
Day 31: rest day
Day 32: chest & back
Day 33: legs
Day 34: delts & glutes
Day 35: rest
Overview: week 6
Day 36: glutes
Day 37: delts & abs
Day 38: rest day
Day 39: chest & back
Day 40: legs
Day 41: glutes & delts
Day 42: rest day
Overview: week 7
Day 43: glutes
Day 44: delts & abs
Day 45: rest day
Day 46: chest & back
Day 47: legs
Day 48: delts & glutes
Day 49: rest day
Overview: week 8
Day 50: glutes
Day 51: delts & abs
Day 52: rest day
Day 53: chest & back
Day 54: legs
Day 55: delts & glutes
Day 56: final day!

Okay, rest day is done. It’s time to get back to the gym for shoulders! Today I want to talk about the push press because it’s different from the overhead press. This is a great exercise for burning calories, elevating your heart rate, and activating a lot of muscle groups at once. You’ll use your legs to sink into the movement and then explode up as you press the bar overhead, returning the bar to chest height as you sink back into your knees. Your hands will be about shoulder width apart on the bar to target the front delt. Remember to keep your core strong to support the entire movement and ensure you do it safely. Let’s get our PRE-KAGED in and lift some weight!

Push Press

Sets: 2

Reps: 5*

*4-second lowering count.

Incline Dumbbell Press

Sets: 3

Reps: 15

Seated Dumbbell Lateral Raise

Sets: 2

Reps: 8*

*4-second lowering count.

Cable Upright Row

Sets: 4

Reps: 10

Standing Dumbbell Lateral Raise

Sets: 4

Reps: 12, 10, 8, 8

Front Plate Raise

Sets: 2

Reps: 10

Reverse Pec Deck

Sets: 4

Reps: 12

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