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Day 5Shoulders & Abs

Chances are that you’re very sore right now, and yet you’re gearing up for another intense workout. In today’s videos I’ll emphasize how to take care of yourself and focus on recovery, and I’ll also hit these bullets at the end of my description of today’s workout. One tip I can suggest ahead of these is that I like to get in a detoxifying greens drink, apple cider vinegar, lemon juice, turmeric, magnesium, and fermented Glutamine every morning. Consider trying this combo if you’re feeling less motivated because you’re sore.

Regardless, choose weights that encourage you to fail at about 15 reps—and then push through with three more rest-pause sets that get you to at least 20 reps in total. You’ll notice that I’ve made some interesting exercise choices to build shoulders—that’s due to my injury. Yet these exercises will work great for anyone who isn’t injured, as well.

For this workout, I begin with rear delts because they’re difficult muscles to develop, and I perform rear delt raises face down on an incline bench, keeping my subscapular flat. For dumbbell shoulder presses, I perform all reps for one side before the other. That includes the rest-pause sets. It’s also crucial to anchor yourself with the other hand to provide stability and prevent injury.

Finally, you’ll perform three intense sets that target your upper abs. At the end of your weight-training week your pre-workout PRE-KAGED is even more crucial. And make sure to sip IN-KAGED throughout your workout to fuel you and support better recovery and gains.

Rear-delt raise

Sets: 3
Reps: 20
Strategy: Rest-Pause

Rear-delt barbell row

Sets: 3
Reps: 20
Strategy: Rest-Pause

Standing unilateral dumbbell press

Sets: 3
Reps: 20
Strategy: Rest-Pause

Front raise

Sets: 3
Reps: 20
Strategy: Rest-Pause

Lateral raise

Sets: 3
Reps: 20
Strategy: Rest-Pause

Incline sit-up

Sets: 3
Reps: Failure + 3 rest pause sets
Strategy: Rest-Pause

HIIT

Sets: 1
Reps: 3
Strategy: 4 minutes easy/1 minute full intensity for a total of 15 minutes

 

POST WORKOUT

Once you finish your ab workout, you’ve completed all the weight-training exercises of your first week of my 8-Week Muscle-Building Trainer. Congratulations! Get in a dose of RE-KAGED and perform your HIIT cardio. I’ll have plenty of ways to shake things up in the coming weeks. Keep in mind the training split stays the same, but I’ll be throwing in many more exercise and training strategies that create muscle confusion—one of the primary principles for promoting accelerated muscle growth.


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