Thursday
Thursday – Shoulders & Abs
9/24/20251 min read


1. Overhead Barbell or Dumbbell Press (4 sets, 8–10 reps)
Explanation: A compound lift that targets the deltoids, triceps, and upper chest.
Tip: Keep core engaged, press weight straight overhead, and avoid arching your back.
Warning: Using too heavy weights can strain shoulder joints—progress slowly.
2. Lateral Raises (3 sets, 12–15 reps)
Explanation: Isolates the side delts, giving shoulders a wider, more defined look.
Tip: Lift with elbows slightly bent, stop at shoulder height.
Warning: Don’t swing the dumbbells—use controlled motion.
3. Front Raises (3 sets, 12–15 reps)
Explanation: Targets the front delts for balanced shoulder development.
Tip: Keep arms straight but not locked, lift to shoulder height.
Warning: Avoid jerking; use lighter weights for proper form.
4. Planks (3 sets, hold 30–60 seconds)
Explanation: Strengthens the core, improves posture, and enhances stability for heavy lifts.
Tip: Keep body in a straight line, avoid sagging hips.
Warning: Don’t hold your breath—breathe steadily throughout.
5. Leg Raises (3 sets, 12–15 reps)
Explanation: Targets the lower abs for core strength and definition.
Tip: Keep lower back pressed to the floor.
Warning: Swinging legs reduces effectiveness—use slow, controlled motion.
Warm-Up & Cool-Down
Warm-up: 5–7 minutes light cardio + arm circles and band pull-aparts.
Cool-down: Stretch shoulders, arms, and abs to release tension.
General Warning
Shoulder joints are delicate—prioritize form over heavy lifting.
Avoid overtraining abs daily; muscles need rest to grow.
Stop immediately if you feel sharp pain in shoulders or lower back.