Lean Muscle Trainer Hero

Day 39:Shoulders And Abs

Today’s workout includes a circuit of 5 moves. You’ll not only target each head of your delts, but you’ll also include a compound move to hit all of them, and you’ll cap it off with a HIIT session of cardio. I’ve built the moves in this order for this circuit: seated lateral raises to hit side delts; seated shoulder pressed to work all 3 heads of the delts; seated rear-delts raises to work posterior delts; then standing front cable raises to work anterior delts.

For your cardio set at the end of the first circuit you can perform your preferred form of cardio, including mountain climbers, jumping jacks, burpees or high knees. You can also mix them up from one set to the next.

Next, we’ll move into a superset that includes standing barbell presses and standing face pulls. Take a look at the video to see how I have Kai emphasize front and side delts for the pressing move.

After that, you’ll train abs. We begin with banded crunches, where you’ll go to failure for each set with 1 minute of rest between sets.

Then, you’ll begin a giant set of abs exercises that includes sit-ups, lying leg raises, and plank. You’ll perform 2 rounds of this giant set, moving from one exercise to the next without resting. At the end of each giant set, you’ll rest for 1 minute.


20 + 10 + 10 minutes

Upon waking perform 20 minutes of steady-state cardio followed immediately by 10 minutes of HIIT for 60 seconds on/60 seconds off. Complete your cardio with 10 more minutes of steady state for a total of 40 minutes


Seated Lateral Raises
4 Sets/15 Reps

CIRCUIT: Perform 1 set of all 5 moves (seated lateral raises, seated shoulder presses, seated rear-delts raises, standing cable front raises and cardio) in succession without rest, and then rest 2 minutes before the next circuit.

Seated Shoulder Presses
4 Sets / 15 Reps

Seated Rear-Delts Raises
4 Sets / 15 Reps

Standing Cable Front Raises
4 Sets / 15 Reps

4 Sets / 1 Minute

Standing Barbell Presses
3 Sets / 15 Reps

SUPERSET: Perform standing barbell presses followed immediately by standing cable face pulls, and then rest for 2 minutes between supersets

Standing Cable Face Pulls
3 Sets / 15 Reps

Banded Crunches
4 Sets / Failure

Rest 1 minute between sets

4 Sets / Failure

GIANT SET: Perform sit-ups followed immediately by lying leg raises, then by plank to failure. Rest 1 minute between giant sets

Lying Leg Raises
2 Sets / 10 Reps

2 Sets / Failure


20 + 10 + 10 minutes

Perform 20 minutes of steady-state cardio followed immediately by 10 minutes of HIIT for 60 seconds on/60 seconds off. Complete your cardio with 10 more minutes of steady state for a total of 40 minutes


Today we trained much earlier than we have on most days during this 12-week program because Kai had to get on a plane. People always ask me: “What’s the best time of day to train?” And the answer is there is no “best” time to train so long as you get in all of your workouts every day. If you have a preferred time of day, then go with that. But it’s also fine to train at other times of day based on changes in your schedule. Never use a shift in your schedule as an excuse to skip a workout.



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