4-Day Split – Upper Body Workout – Shoulders and Core

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.

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