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Day 47Shoulder & Abs

This is our last weight-training workout of this week. That means we only have one more week of weight training left. If that doesn’t create a sense of urgency, then I don’t know what will. Really dig deep and follow your program to the letter as you’re approaching the finish line of this 8-Week Muscle-Building Trainer.

The first DTP and superset for shoulders begins with standing dumbbell presses coupled with dumbbell lateral raises. You’ll start with high reps and low weights. That’s particularly important for me due to my shoulder injury. In fact, I’ve performed warm-up moves for my rotator cuff ahead of this superset. Make your own adjustments to this program based on your injuries and needs.

The second superset begins with face pulls with a rope to target the rear delts. Then follow that with front delt raises using a rope. This is an easy transition, allowing you to perform the superset with very little rest between the two moves. Then include a brief rest (short after low-weight sets, but longer after heavy-weight sets).

After your supersets, you’ll perform shrugs. I used a hexagon bar, but you can use dumbbells if you don’t have a hexagon available. You’ll perform 6 sets of this move, starting with 30 reps and pyramiding up and down.

But then you need to perform ab rollouts with a barbell. Honestly, I didn’t count reps. The key is to take every set to failure, emphasizing your upper abs in every rep, making sure you contract your abs as hard as you can, completing 6 sets.  I notice that I’m much more tired after this workout than I expected. It’s normal if you’re experiencing more lethargy. Don’t forget to get in your HIIT cardio and switch up your diet over the weekend. Both of these will combat this lethargy and boost recovery. And get in your RE-KAGED and other post-workout supplements that support recovery.

 

 

SUPERSET 1

Standing dumbbell press

Sets:
4
Reps:
25, 20, 15, 10
Strategy: 
DTP with supersets

Dumbbell lateral raise

Sets:
4
Reps:
25, 20, 15, 10
Strategy: 
DTP with supersets
SUPERSET 2

Face pull

Sets:
4
Reps:
10, 15, 20, 25
Strategy: 
DTP with supersets

Cable front raise

Sets:
4
Reps:
10, 15, 20, 25
Strategy: 
DTP with supersets

Shrugs

Sets:
6
Reps:
30, 20, 10, 10, 20, 30
Strategy: 
DTP

Barbell ab rollout

Sets:
6
Reps:
Failure
Strategy: 
Regular

HIIT

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

 

TIP

Today I felt really fueled in the morning. I had fish for breakfast. You may think that sounds disgusting based on our Western cultural norms. We are conditioned to eat foods that are more savory or sweet in the morning to stimulate insulin release. But that’s not what you want on this program, especially when reducing stored fat is a crucial part of your muscle-building program. Most breakfast cereals are nothing more than disguised desserts, high in carbs (and even sugars) that create unwanted insulin release at this time of day. Breakfast should be about protein and slow-digesting carbs, whichever foods appeal to you—even if they’re not traditionally consumed first thing in the morning.


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