Day 30:Delts & Abs

This is the first time we’re seeing this combination of muscle groups—shoulders and abs. This workout features lower rep ranges than we’ve been used to, which should equate to using heavier weight to maximize each rep.

This is also the first time we’re directly training abs. The secret to seeing your abs? You’ll see them best once you lose the body fat sitting on top of them. At this point, we’ve completed four weeks of training, cardio, and proper nutrition to uncover our killer physique. Training abs now will help bring in some finer details. Plus, it’s great to train them for other benefits such as improved posture and to help prevent injuries by strengthening your core, which supports your spine. When training your abs, we’ll do an exercise for the main “six-pack” muscles with hanging leg raises, as well as the obliques with side crunches. Let’s get to work!

Exercise	Image A	Image B
Seated Barbell Military Press Sets: 3 Reps: 8
Upright Cable Row Sets: 3 Reps: 10
Delt Blaster Sets: 3 Reps: 10/10/10
Seated Six Ways Sets: 3 Reps: 10
Hanging Leg Raise Sets: 3 Reps: 10
Cable Crunch Sets: 2 Reps: 20
Decline Weighted Sit-up Sets: 3 Reps: 10