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[UPWOD Nº3] The DELT FORCE Workout — Shoulders, Abs, & Core

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*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.

**You can find all of our previous UPWODs here.

Welcome to UPWOD Nº3.

If you’ve powered through UPWODs Nº1 & 2—including that insidious leg day—congratulations, you’re about to go for the body-blasting trifecta.

Shoulder and delt workouts are typically the highest paced and most vigorous in a workout split, and by translation, the most metabolic. When done correctly and with focus, they have ENORMOUS potential to spike metabolism and burn fat — including EPOC, the metabolism boost you earn from intense lifting 24-48 hours post-workout (EPOC = excess post-exercise oxygen consumption, aka the “afterburn” effect).

UPWOD Nº3 is no different. DELT FORCE unleashes a circuit of intense, explosive movements to thrash the shoulders and delts, lay on a thick coat of napalm, and burn through the entire region.

Your delts will sizzle.

On top of that, the ENTIRE workout is comprised of strategic supersets and circuit sets. Each superset is designed to pair a powerful shoulder movement with a core-crushing ab exercise. Effectively, that leverages separate muscle groups to ensure that you’re moving and working nonstop, your heart rate remains elevated, and you’re making the most efficient use of your time.

And because the shoulders and abs are completely separate muscle groups, it allows you to ping-pong back and forth without sacrificing strength on either. That’s a critical principle (MAJOR KEY) that’ll constantly repeat itself and reappear throughout all of our UPWODs, especially when the abs make an appearance.

Hop in and get moving. It’ll get your heart thumping and unleash sweat waterfalls for 60 minutes straight.

 



 

[UPWOD Nº3] The DELT FORCE Workout — Shoulders, Abs, & Core


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Bonus info for each exercise:

  • 1. Eccentric Dumbbell Press + Bicycle Crunches — press the dumbbells up and exaggerate the lowering phase (eccentric phase). Lower the dumbbells for 5 seconds. Use lighter dumbbells than normal. Immediately do bicycle crunches on the floor. That’s 45 reps PER side.
  • 2. Dumbbell Front Raises + Lateral Raises + Planks — all 3 are supersetted back-to-back. Raise the dumbbells up to neck height and hold for .5 seconds. For planks, make sure your form is on point.
  • 3. Kettlebell Swings + Ab V-Ups — do kettlebell swings 1 arm at a time. Explode upwards and maintain a tight core/back throughout. You can also do these with a dumbbell. For ab v-ups, touch your toes at the top of every rep.
  • 4. Cable Face Pulls + 1-Arm Reverse Cable Flies + Hanging Leg Raises — superset all 3. For face pulls, use the rope attachment and set it as high as possible on the cable stack. Use your rear delts to drive the movement and pull above your neck. For reverse cable flies, maintain a slight bend in your arm and pull the cable back at neck height. If you’re unable to do hanging leg raises, sub with hanging knee raises or reverse crunches.
  • 5. Dumbbell Lateral Raises + Shrugs + Side Planks — all 3 are supersetted. For shrugs, hold the dumbbells with a neutral grip and squeeze at peak contraction for 1 second.
  • 6. Dumbbell Push Press + Cable Crunches — do the push press standing and hold the dumbbells with a neutral grip. Choose a weight that lets you do 12+ reps and do as many reps as possible (AMRAP) as a burnout set. Use the rope attachment for cable crunches.



Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto