Shoulders and Abs
(Week 2, Focused Strength Split)Day Overview
This workout targets shoulder development and core stability with high volume and controlled reps. Emphasis on shoulder presses, lateral raises, and ab exercises with slow negatives and pauses to maximize hypertrophy and strength. The sequence ensures fatigue management and muscle engagement.
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 a controlled tempo, pausing briefly at the bottom for 1 second. RPE 8-9. Keep core tight and avoid arching the back.
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 reps with a slow, controlled lift (2 seconds up, 2 seconds down). RPE 8. Focus on shoulder engagement and avoid swinging.
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, maintaining a straight line from head to heels. RPE 7-8. Engage core and avoid sagging or piking.
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 a controlled tempo, focusing on oblique engagement. RPE 8. Keep torso upright and avoid rushing.
Working Sets:
3