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You are here: Home / Core / 4-Day Split – Upper Body Workout – Shoulders and Core

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

December 20, 2016 By Trainer Andrei Leave a Comment

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

Filed Under: Core, Shoulders, Split Training, Training, Upper Body Tagged With: abs, core, hiit, shoulders, tabata

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