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[WOTM, 11/2014] Build An Elite Physique With The 4-Day Muscle Thrashing Workout Program

Workout B — Shoulders & Abs


 

1. Seated Dumbbell Shoulder Press


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How To:

Protocol:  3 sets — 12 reps

Primary Muscle(s): Shoulders (All)

  • (1) Sit upright on a bench with your back firmly against the pad. Keep your core tight and feet anchored to the floor.
  • (2) Bring the dumbbells up to shoulder height, raise them out to the side, and powerfully press overhead. Keep the dumbbells separate at the top of the movement.
  • (3) Slowly lower until your triceps are slightly below parallel. Hold for .5s at the bottom and repeat. Make sure to keep your shoulders back at all times.

 

 

2. [SUPERSET] Weighted Swiss Ball Crunches Swiss Ball Jackknives


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How To:

Protocol: 2 supersets — 25 reps + 15 reps

Target Muscle(s): Rectus Abdominis, Lower Abs

  • (1) Do 25 Swiss Ball Weighted Crunches. Place your lower back on top of a ball and hold a light weight behind your head. Powerfully crunch up and squeeze the contraction at the top.
  • (2) Immediately do 15 Swiss Ball Jackknives. Place your feet on a ball and extend into push up position. Without arching your back, powerfully contract your lower abs and pull the ball into your stomach.

 

 

3. [SUPERSET] Push Press Lateral Raises


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How To:

Protocol: 2 supersets — 10 reps + 10 reps

Target Muscle(s): Shoulders, Triceps, Core

Complete 10 push presses immediately followed by 10 lateral raises. 

  • Push Press — tighten your core and stand with two dumbbells raised at shoulder height (neutral grip). Dip your knees, powerfully explode upwards, and press the dumbbells overhead. Hold for 1s and return back down to the bottom.
  • Lateral Raise — while keeping your core tight and back straight, raise both arms directly out to the side. They should reach neck height and form a “T” with your body. Hold for .5s and return to the bottom.

 

 

4. [SUPERSET] 1-Arm Planks Plank Cross Knee Tucks


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How To:

Protocol: 2 supersets — 30 seconds/arm + 10/side

Target Muscle(s): Transverse Abdominis, Rectus Abdominis, Obliques

  • (1) Do 1-Arm Planks for 30 seconds/arm. Stay as flat as possible and extend your arm out.
  • (2) Immediately move into push up position and do 10 Plank Cross Knee Tucks per side. Bring your knee across your body and try to touch the opposite elbow. SQEEEEEZE the contraction on the way in.

 

 

5. Kettlebell Swings


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How To:

Protocol: 3 sets — 20 reps/25 reps/30 reps

Target Muscles: Shoulders, Legs, Lower Back, Core

For kettlebell swings, use the heaviest kettlebell possible for the prescribed number of reps.

  • (1) Place a kettlebell in between your feet.
  • (2) Maintain a flat back, bend down, and grab the handles. This is your base position.
  • (3) Powerfully dip down, press through your heels (squeeze your butt), raise your torso, and vigorously swing the kettlebell up to forehead height. Thrust through your hips at the midpoint and keep your arms straight throughout the motion.
  • (4) Let the kettlebell sit at the apex for as long as possible, bend your knees, and slowly allow it to release between your legs — keep your chest up. Repeat.

You’re following an ascending rep protocol. Start with 20 reps in set 1, do 25 reps in set 2, and finish off with 35 reps in set 3.

 

 

6. Weighted Cable Crunches


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How To:

Protocol: 2 sets — 20 middle/10 left/10 right

Target Muscle(s): Rectus Abdominis

  • (1) Attach a triceps rope to a cable stack and set it to a high position. Set it to a weight that’s challenging, but lets you complete a full set.
  • (2) Grab the rope and get on your knees. Sit back into your hips and pull the rope beside your head.
  • (3) Powerfully contract your core, crunch your abs down towards the floor, and SQUEEZE the contraction. Your butt doesn’t move.
  • (4) Slowly release and fully extend up. Repeat for 20 reps down the center, 15 left, and then 15 right. If you don’t have access to cables, use a resistance band instead.

 

 

7. [SUPERSET] Upright Rows Front Plate Raises


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How To:

Protocol: 2 supersets — 12 repsh + 12 reps

Target Muscle(s): Shoulders (Front Deltoids)

Complete 12 upright rows immediately followed by 12 front plate raises. 

  • Upright Rows — hold the bar slightly narrower than shoulder width and pull it up to your chin. Keep your core tight and shoulders back throughout.
  • Front Plate Raises — make sure to keep your core tight and body steady. Raise the plate up to eye height and hold it for 1 second. Resist the pull to fall forward.

 

 

8. [SUPERSET] Ab V-Ups Ab Flutter Kicks


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How To:

Protocol: 2 supersets — 25 reps + 60 seconds

Target Muscle(s): Lower Abs, Rectus Abdominis

  • (1) Do 25 Ab V-Ups. Maintain a straight back and legs, and try to touch your toes at the top. Lower all the way down to the floor.
  • (2) Immediately lie flat and do Ab Flutter Kicks for 60 seconds. Place your hands under your butt for support, squeeze your abs, and slowly raise your feet up and down. Raise roughly 6″ – 1 foot off the ground — the movement should be short and controlled.

 


Pages: Legs/HIIT | Shoulders/Abs | Back/Biceps | Chest/Triceps | Recap

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 Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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