Thursday night's are focused on five different shoulder exercises followed by an abdominal workout. 

• Side raises (15, 15, 15)
• Bent over flies (15, 15, 15)
• Seated dumbbell press (15, 12, 10, 8)
• Seated military press (15, 12, 10, 8)
• Front raises (15, 15, 15) 
• Leg raises crunches (45, 45, 45)