Shoulders and Abs
(Week 4, Focused Strength Split)Day Overview
This day focuses on shoulder strength and hypertrophy with high-volume pressing and lateral raises, combined with core work to support overall stability. The exercises are chosen to avoid shoulder impingement while maximizing deltoid and trap engagement.
Exercises
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• Dumbbell Overhead Press
Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward. Engage your core and keep your back straight. Press the dumbbells overhead by extending your arms fully, ensuring your elbows are slightly in front of your shoulders. Keep your wrists stable and avoid arching your lower back. Lower the dumbbells back to shoulder height in a controlled manner, maintaining proper form throughout. Focus on smooth, controlled movements and avoid using momentum.
Prescribed Sets:
Perform 4 sets of 8-10 reps with an RPE of 8. Keep core tight and press overhead with control, avoiding arching your back. Increase weight gradually to challenge strength.
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 an RPE of 8. Use light to moderate weights, lifting laterally to shoulder height with a controlled tempo, focusing on deltoid activation.
Working Sets:
3
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• Front Dumbbell Raises
Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your thighs. Keep your arms straight and lift the dumbbells in front of you to shoulder height, keeping a slight bend in the elbows. Maintain a controlled motion, avoiding swinging or using momentum. Lower the dumbbells back to the starting position slowly. Keep your core engaged and avoid shrugging your shoulders during the movement.
Prescribed Sets:
Perform 3 sets of 12 reps with an RPE of 8. Lift dumbbells to front, keeping elbows slightly bent, emphasizing anterior deltoid engagement.
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 torso fully to engage obliques. Use a dumbbell for added resistance if desired.
Working Sets:
3