Six Weeks to Size

Build mounds of muscle with this bare-bones, four-days-a-week hypertrophy plan.

DAY 3: SHOULDERS, TRAPS, ABS/CORE

Warmup: 50 jumping jacks (focusing on full shoulder ROM) + 50 band pull-aparts + 1–2 light sets of 10–15 reps of shoulder presses 

Phase 1: Weeks 1-2, Phase 2: Weeks 3-4, Phase 3: Weeks 5-6

SHOULDERS

  • SEATED SHOULDER PRESS | PHASE 1 (sets x reps): 5 x 10 | PHASE 2: 5 x 8 | PHASE 3: 5 x 5  
  • UPRIGHT ROW | PHASE 1 (sets x reps): 4 x 12 | PHASE 2: 4 x 10 | PHASE 3: 4 x 8
  • LATERAL RAISE | PHASE 1 (sets x reps): 3 x 15 | PHASE 2: 3 x 12 | PHASE 3: 3 x 10

TRAPS 

  • SHRUG | PHASE 1 (sets x reps): 4 x 20 | PHASE 2: 4 x 15 | PHASE 3: 4 x 12

ABS 

  • WEIGHTED CRUNCH | PHASE 1 (sets x reps): 4 x 20 | PHASE 2: 4 x 15 | PHASE 3: 4 x 12
  • PLANK | PHASE 1 (sets x reps): 3 x 30 sec. | PHASE 2: 3 x 45 sec. | PHASE 3: 3 x 60 sec.

 

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