1. “The Rock” Shoulders & Washboard Abs

2. How To Get “The Rock” Shoulder
Lateral shoulder raise
Standing side deltoid circle raise
Seated overhead military press
Seated alternated dumbbell press
Upright rowing
Seated bent-over rear deltoid raise

3. 1) Lateral Shoulder Raise
Position the height of the seat so that the feet are firmly planted on the floor. This gives resistance against the floor and assists in balance and stability while lifting. The seat should be adjusted to a comforatable position to perform the movement.
Depends on the type equipment you use – whether it’s Dumbbell or Lateral Raise Machine, you either place the forearms against the pads or grip the handles. Start with your arms at your sides.
If you’re using a machine, Raise the arms up while pushing against the forearm pads. If you’re using dumbbells, simply raise those dumbbels laterally.

4. 1) Lateral Shoulder Raise
4) Raise the weight until the forearms are parallel to the floor or even with the top of the shoulders. Inhale while raising the weight and exhale while lowering the weight
5) Raise the weight with a count of two and lower the weight with a count of four

5. 2) Standing Side Deltoid Circle Raise
Pick up the weights with your palms facing each other. Try to use your legs to lift the weight, rather than your back. Keep the back straight and the head up
Stand up straight with your feet positioned in a comfortable stance so you are well balanced and relaxed. The feet should be about shoulder-width apart; the arms should be fully extended at your sides with a dumbbell in each hand

6. 2) Standing Side Deltoid Circle Raise
3) Begin with the arms hanging in the starting position. Raise the dumbbells simultaneously out to the sides, bringing them up just above shoulder height, as seen in the photo. It is acceptable to flex the elbows slightly as the weights are brought up. Inhale when raising the weights and exhale when lowering the weights 4) Lower the weights using the same lateral motion with which they were raised

7. 3) Seated Overhead Military Press
Sit on the stool and position yourself in the middle of the bars. Grab the bars with your hands evenly spaced outside the shoulders
Start with your biceps touching your forearms and push upward from the shoulder level until the arms are fully extended overhead
Keep your back straight and your head up as you lift

8. 4) Lower the weights slowly with a count of four
4) Lower the weights slowly with a count of four. Lower the hands so that they are below the ears. You may need to adjust the seat so that you can get a full range of motion going up and down 5) Inhale as you raise the weights and exhale as you lower them

9. 4) Seated Alternated Dumbbell Press
Lift two dumbbells in a continuous motion, keeping the back straight and the head up, until they are at shoulder height
Position the feet firmly on the floor and push against the floor for stability
Keep the elbows out to the sides and the thumbs facing each other
Lift to mid-chest level

10. 5) Upright Rowing
Bend over from the knees and waist to roll the bar on the floor as close to the feet as possible. Grip the bar with your palms facing you
Pick up the bar and raise yourself to a standing position, using the legs more than the back to pull yourself and the weight up
Stand with your feet about shoulder-width apart and your arms extended in front of you, as shown in the top photo

11. Keep the dumbbell close to your body as you pull it straight up to chin height (or as close as you are able to raise it). Keep standing straight
At the top position, the elbows should be out to the sides and almost as high as the ears
Pause momentarily at the top position before lowering the weight back down, so the arms are extended
Inhale while lifting the weight and exhale while lowering the weight

12. 5) Seated Bent-Over Rear Deltoid Raise
Select two lightweight dumbbells; place them on the floor on either side of the end of a flat bench
Sit at the end of the bench with your feet fairly close together and planted firmly on the floor
Lean forward so that your chest almost touches your thighs. Keep your head facing the floor. Lift the dumbbells to the height of your ears

13. 5) Seated Bent-Over Rear Deltoid Raise
Raise the dumbbells out and upward, straightening your arms and locking the elbows
Lower and raise the dumbbells in a continuous semi-circular motion, keeping your arms straight and elbows locked
Inhale as the dumbbells are raised; exhale as they are lowered

14. How To Build Washboard Abs

15. Are you slumping in the couch right now
Are you slumping in the couch right now? With your tummy bulging from beneath your shirt? Fatty, one pack, beer belly - are you sick and tired of these words?

16. A well-developed rectus abdominis, or six-pack abs, seems to be the end goal of any exercise regimen But if you aim for overall well-being first and six-pack abs second, you are more likely to keep up the vigorous training needed to get that enviable perfect physique

17. Build Your Very Own Washboard Abs
Burn Your Fats
Tone Your Abs
Eat Smart And Drink Plenty Of Water

18. 1) Burn Your Fats Burn body fat with regular aerobic activity
You need to burn your overall body fat before your body allows you to start building specific muscle group
Perform at least 30 minutes of heart-rate-elevating exercises to enable your body to begin burning your stored fat

19. What’s The IDEAL Calculation?
The ideal calculation is 30 minutes at least four time a week, best before breakfast as it triggers your body to burn your previously stored fats.

20. Regular Crunches Reverse Crunches Bicycle Crunches
2) Tone Your Abs
Regular Crunches
Reverse Crunches
Bicycle Crunches

21. Regular Crunches (tones upper abdomen)

22. Do a crunch by lying on the floor with your knees bent and feet flat on the ground
Put your hand behind your head or in front of your chest
Use your abdominal muscles to lift your upper body off the ground, until your abs are fully contracted
Your feet should remain on the ground and only your shoulders are needed to support your upper body upwards

23. Reverse Crunches
Reverse crunches

24. Lie on the floor with your legs up in the air
You can put down your hands (palms down) on the ground next to your hips for balance
Use your abdominal muscles to lift your pelvis off the ground and your legs into the air
Repeat several times

25. Bicycle Crunches

26. Keep your legs in the air, knees bent, so that your calves are perpendicular to the ground
Put your hands behind your head with your elbows extended on either side of your head
Squeeze your abdominal muscles to draw your right knee towards your left elbow while stretching the left leg, as if you are pedalling a bike
Do the same with left-knee-right-elbow contact . Repeat this motion several times

27. Bear in mind that it is essential that you increase the difficulty of your exercises and change the variety of your workout routines every two months This is to allow your muscle to recuperate and burn calories efficiently Do these routine at least three times a week

28. 3) Eat Smart
Avoid processed food!

29. Eat Healthy Fats
- Olive oil - Fish oil - Natural peanut butter - Avocado - Almonds

30. Just make sure to keep your intake between 20% and 30% to regulate your calories This will help stabilize your insulin level, which if too high, causes fat retention

31. 3) Drink Plenty Of Water !

32. Did You Know That…
Studies have shown that people who drink a lot of water lose more weight and are able to keep it off longer
Adequate water intake boosts your metabolism rate
Drinking more water helps you stay away from empty-calorie drinks like soda and processed juice

33. Eat Good Carbs!
Good carbs like whole grains are rich in fibre and go through your system much slower then refined, white carbs
Instead of your normal to-go carbs, always opt for healthy carbs - brown rice, quinoa, whole wheat, and oats

34. Eat Protein For Breakfast!
Load up on protein early in the morning
A protein-packed breakfast is closely related to increase feelings of fullness and a reduced desire to snack
Eat less but often