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

Posted by on Oct 2, 2012 in Featured Article, Full Body Workout Plans, Muscle It UP, Workout Of The Month, Workout Plans | 6 comments

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

 

 

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

 

 

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

 

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

 

 

 

 

9. Standing One-Arm Dumbbell Press

2 sets, 15 reps per arm

 

 

10. Captain’s Chair

2 sets, 12 reps

 

 

 

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

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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  • http://1opinionatedwoman.blogspot.com/ 1opinionatedwoman

    I’ve done number 8. Ab Planks & Side Planks with Leg Raise as part of Teddy Bass’ Abs Circuit Fitsugar video.  They are murder but highly effective!

  • Scott

    Hi Bryan,

    Great Site - its been really helpful preparing me for the onslaught and fun ahead in the Gym. One question though, I’m looking to use this routine to shed the unwanted belly fat and sculpt some muscle before summer arrives (in australia). Could I adjust the 15 minutes of cardio to something intensive ie HIIT ?

    • https://www.leanit-up.com/ Bryan DiSanto

      100%, go for it. That’s always my recommended mode of choice if you can swing it, it just tends to be too difficult for most people after an intensive weight-session.

      You’ll definitely see better/faster results that way, too. I’d do it 3-4 days/week directly after your weight-training sessions.

      Love the drive!

      • Scott

        Awesome - Thanks Bryan !

  • Ashley

    Hey Bryan,
    I typically do my HIIT cardio before the weight session and then end with cool down cardio and stretching. Is this proper? Or should I hold all cardio until after the weight session is over?

    • https://www.leanit-up.com/ Bryan DiSanto

      Definitely do HIIT AFTER weights — you’ll burn fat more efficiently that way; plus it’ll save the majority of your strength for the res training (where it’s more critical).

      ^BD

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