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[WOTM, 10/12] The Muscle-Sculpting Power Workout Split

Day 4 – Shoulders & Abs

*For all sets choose a weight that makes it difficult to complete the prescribed number of reps. Once a set becomes too easy, increase the weight by 5-10 pounds to accelerate growth.

1. Seated Dumbbell Military Press

Set 1 – 12 reps, warm up (50% of weight in set 2)
Set 2 – 12 reps
Set 3 – 10 reps
Set 4 – 8 reps

Seated Dumbbell Shoulder Press

2. Swiss Ball Crunches

3 sets, 15 reps middle/12 reps left/12 rep right

3. Dumbbell Snatches

2 sets, 12 reps per arm

4. Leg Lifts

2 sets, 15 reps/failure

Leg Lifts. Leg raises

5. Lateral Raises & Front Raises (Superset)

Superset 1 – 12 lateral raises per arm, follow with 12 front raises per arm
Superset 2 – 10 front raises per arm, follow with 10 lateral raises per arm

Lateral Raise

Front Raise

6. Bicycle Crunches

2 sets, 45 seconds per set

7. Bent Over Cable Reverse Flies & Lateral Raises (Superset)

Superset 1 – 12 bent over cable reverse flies per arm, follow with 12 lateral raises per arm
Superset 2 – 10 bent over cable reverse flies per arm, follow with 10 lateral raises per arm

8. Swiss Ball Roll-Outs / Ab Wheel Roll Outs

2 sets, 12 reps

Swiss Ball Roll-Outs

9. Standing One-Arm Dumbbell Press

2 sets, 15 reps per arm

Standing One Arm Dumbbell Press

10. Captain’s Chair

2 sets, 12 reps

Captain's Chair Leg Raise

11. Cardio

15 minutes, low-medium intensity, mode of your choice.


Intro | Day 1 – Legs/Abs | Day 2 – Chest/Triceps | Day 3 – Back/Biceps | 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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