Final workout of this split training program, and it’s all focused on shoulders and abs. You can catch up with previous workouts by following the links below.
- Day 1: Upper Body Workout – Chest Focus
- Day 2: Legs and Core
- Day 3: Upper Body Workout – Back Focus
- Day 4: Shoulders and Core
Workout Instructions
This workout’s foundation is built on supersets. Perform each set using enough weight to complete suggested rep ranges. Take 1 minute break between each super set.
Upper Body Workout – Shoulders and Core
- A1: Standing Military Press 14-16x, 14-16x, 14-16x, 14-16x
- A2: Jump Rope 1 min, 1 min, 1 min, 1 min
Rest 1 min
- B1: Reverse Crunch 15-20x, 15-20x, 15-20x, 15-20x
- B2: Jump Rope 1 min, 1 min, 1 min, 1 min
Rest 1 min
- C1: Lateral Dumbbell Raise 10-12x, 10-12x, 10-12x
- C2: Upright Rows 10-12x, 10-12x, 10-12x
Rest 1 min
- D1: Crunches 15-20x, 15-20x, 15-20x
- D2: Russian Twists 26-30x, 26-30x, 26-30x
Rest 1 min
- E1: Dumbbell Shrugs 10-12x, 10-12x, 10-12x
- E2: Cable Crunches 10-12x, 10-12x, 10-12x
Rest 1 min
Cardio
- Run: 20 minute interval run on the treadmill