Steven doing the military press.He has impressive
shoulders.

simply bring the bar down to your
upper chest and push up

Inclined bench press

always bring a towel to wipe your own sweat,its part of proper gym etiquette

here is where you end the movement

this exercise should work your rear deltoids if done properly

remember to keep your back straight at a 45 degree angle

back to position

Dumbell Flys

this how it should look when your down

as you can see it is a twisting movement where you start with your palms facing inwards below and twist to face outwards as above.

start of the movement for the arnold press

getting ready for the arnold press.always put the dumbbell at your thighs.I makes it easier for you to get them into position.

Simply push up ..this is the top of the movement

Start of the military press

contemplating whether i should start...I always do..:P

Sanitized Settings *i think*

Always warm - up before you workout guys and girls

Definately outta shape

Having some of these supplements would be nice but not necessary..:)

My friend allen said something to me today which was very meaningful and hit home.it kinda went like this "Apa awal2 saja ada the "flame" hari hari blogging and ani nada tia" or the malay saying is "hangat - hangat tahi ayam"

that got me thinking things about life in general.people don't want excuses they want result.

they don't care what difficulties you face because we all face them. People want winners

"there are miracles in life i must achieve but first i know it starts inside of me."

all right.NO MORE excuses and here are the picture to todays workout.

A note to readers.I'm sorry but I don't recommend this workout to complete beginners or who are just starting out.This workout this is intended to be used during the second phase of a bulk/cut training regiment.I know i did not document my bulk phase as it was quite haphazardly done especially when it came to my diet but this is my workout for the moment as i take steps to rapidly show you how to get those abs in the quickest time possible.

2 sets x 6 reps Military Press

2 sets x 8 reps Arnold Press

2 sets x 8 reps dumbbell flys (make sure your arms are bent slightly)

2 sets x 10 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)

3 sets x 10 reps Inclined Dumbbell Press

For seasoned gym rats, you will know that the lower reps take alot of mental concentration to perform since you aim to hit repetition maximum without exceeding the required number.VERY IMPORTANT when doing this workout is get a WORKOUT PARTNER.