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.