Day 44:Delts & Abs

It’s time to grab your PRE-KAGED because we’re going to hit shoulders and abs today! Make sure you go through a decent warm-up before loading the bar up. Today my focus is on my seated shoulder press, so I made sure to have a spot for this exercise. Certain exercises are safe to push yourself without a spotter, but something like this exercise, where a barbell is above your head, can be dangerous if you fail. If you want to challenge yourself but don’t have a spotter, you could use dumbbells instead of the barbell. With this option, if you’re failing, you can simply drop the weights away from you.

A common mistake people make with the decline weighted sit-up is relying on their hip flexors to do a lot of the lifting work, rather than their abs. To help take your hip flexors out of the movement, really flex your feet by bringing your toes up toward your shins. This makes it more of a challenge for the hip flexors to take over, keeping the work in your core—where we want it! Remember, using a variety of ab exercises will help hit all the muscle groups you’ve got in your core. Now, let’s get to work!

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