Wednesday (Delts + Abs)

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Wednesday (Shoulders, Traps + Abs)

	Week 1	Week 2	Week 3	Week 4
Exercise	Sets/Reps	Sets/Reps	Sets/Reps	Sets/Reps
Triset:
Bent-Over DB Lateral Raise	3/8-10 4/10-12	5/12-15	6/15-20
Dumbbell Lateral Raise	3/8-10	4/10-12	5/12-15	6/15-20
Dumbbell Front Raise	3/8-10	4/10-12	5/12-15	6/15-20
Dumbbell Shoulder Press	3/8-10*	4/10-12*	5/12-15*	6/15-20*
Wide-Grip Cable Upright Row	3/8-10*	4/10-12*	5/12-15*	6/15-20*
Dumbbell Lateral Raise	3/8-10^	4/10-12^	5/12-15^	6/15-20^
Superset:
Smith-Machine Back Shrug	3/8-10	4/10-12	5/12-15	6/15-20
Smith-Machine Front Shrug	3/8-10	4/10-12	5/12-15	6/15-20
Superset:
Reverse Crunch	3/15-25	4/15-25	5/15-25	6/15-25
Cable Crunch	3/12-15	4/12-15	5/12-15	6/12-15