In this workout you will train shoulders and abs. Since this is part three we raise the weights even more and lower the reps. It still includes both drops sets and super sets so get ready to feel the burn. In the drop sets you do 12 reps and the immediately lower the weight and do 12 more reps on the lower weight with no rest between them. For the super sets you do one exercise and immediately start the next exercise with no rest between them.