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DAY 19SHOULDERS & ABS

We’re working my favorite body part—shoulders. The reason I say it’s my favorite body part is because it’s a weakness of mine, and I have injuries in that muscle group. I like turning my weaknesses into weapons. We’ll be hitting all three heads of the delts with today’s giant sets.

For the first of these, I start with barbell presses because this move is more comfortable for me. It does put the rotator cuff under a lot of strain for most people. Choose another first move if this one stresses your shoulders—barbell presses to the front or seated dumbbell presses are options. Then I include dumbbell lateral raises to build the middle head of my delts. The third exercise of this giant set is dumbbell rear delt flyes to hit the posterior head of the delts.

I like to start my giant sets with heavy compound movements such as barbell presses and machine dumbbell raises (the first exercise in my second giant set) when I’m at my strongest to release as much testosterone as possible. Then I hit isolation moves that target the other heads of my delts.

Note my form on decline cable sit-ups. I’m targeting my upper abs, but I think I chose a bench that’s too steep. You want to make sure you can perform every rep and set. I had to adjust and drop the weights altogether and just do the reps, targeting my upper abs. That’s a crucial point: do the sets and reps. Adjust to make certain you complete your workout.

 

 

Giant Set #1

Behind-the-neck barbell press

Sets:
3
Reps:
10
Strategy:
Giant set #1

Dumbbell lateral raise

Sets:
3
Reps:
10
Strategy:
Giant set #1

Bent-over rear delt flye

Sets:
3
Reps:
10
Strategy:
Giant set #1
Giant Set #2

Machine shoulder press

Sets:
3
Reps:
10
Strategy:
Giant set #2

Single dumbbell front raise

Sets:
3
Reps:
10
Strategy:
Giant set #2

Side plate raise

Sets:
3
Reps:
10
Strategy:
Giant set #2

Decline cable sit-up

Sets:
5
Reps:
Failure
Strategy:
Basic

HIIT

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

 

POST WORKOUT

All right! Our giant set week is done. All we need to do now is get in RE-KAGED and perform our HIIT cardio to flush lactic acid from our bodies. You should feel a vast sense of accomplishment in completing three weeks of this program, all of which are based on intense training protocols. Next up are your higher fats and double-cardio weekend days.

 


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