Shoulders and Abs
(Week 1, Focused Strength Split)Day Overview
This workout focuses on shoulder development and core stability. High-intensity pressing and lateral raises are combined with ab exercises to promote balanced strength and hypertrophy. Emphasis on controlled movement and high reps ensures muscle engagement and endurance.
Exercises
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• Dumbbell Shoulder Press
Press dumbbells overhead while seated or standing to target the shoulder muscles.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8. Keep elbows slightly in front of shoulders and press overhead with control. Rest 60-90 seconds.
Working Sets:
4
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• Dumbbell Side Lateral Raise
To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 8. Lift dumbbells to the side, leading with elbows, and avoid swinging. Rest 60 seconds.
Working Sets:
3
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• Plank
Hold a plank position on your forearms to engage the core muscles.
Prescribed Sets:
Hold for 45 seconds to 1 minute per set with an RPE of 8. Maintain a straight line from head to heels, engaging core muscles. Rest 30 seconds between sets.
Working Sets:
3
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• Russian Twist
Sit and rotate your torso side to side to work your obliques and core.
Prescribed Sets:
Perform 3 sets of 20 twists (10 per side) with an RPE of 8. Keep core tight and rotate through full range of motion. Rest 30 seconds.
Working Sets:
3