Iron Intelligence: Day 34 - Shoulders And Abs

No more weekends off from training for you! Your training week finishes up with more pushing, plus ab work for max reps. Here's hoping you like the ab wheel.

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This is your extra training day, and it's reserved for delts and abs. Evan is insistent that most people go too heavy on shoulder training, making their form go in the toilet and leaving them ripe for injury. Go moderate in weight, keep your form perfect, and really feel each rep working.

For shoulders, you'll start off with military presses, then add a pair of single-joint movements for the middle and rear delts. For abs, there's a lot of work on the lower-abdominal region plus the brutal ab wheel.

Here are a couple of key cues for some of the movements.

Seated barbell press: The behind-neck version puts more emphasis on the middle delts, as your elbows go straight out to your sides. If shoulder pain makes that uncomfortable, take it in front of your head instead, which shifts a bit of the emphasis to the front delts.

Side lateral raise: Lock a slight bend in your elbows, and maintain that degree of bend throughout the motion. Lead with your elbows; that lets the upper arms to move maximally out and up, allowing your middle delts to fully contract.

Bent-over dumbbell lateral raise: This isn't a row, so take your hands out wide in an arc, which maintains the isolation effect on the rear delts. Don't be afraid to go fairly light here.

Hanging leg raise: Bring your feet above the horizontal plane, as that's where the lower ab region is undergoing the greatest degree of muscle shortening. Avoid swinging between reps.

Ab wheel: Only roll forward as far as you can safely go without swaying your back. This move will show you how strong your core really is! Increase the level of difficulty by pushing the ab wheel farther out in front of you and adding reps rather than by doing the move from a standing position.

Day 34: Shoulders and Abs
1

Barbell Shoulder Press

2 warm-up sets of 15-20 reps followed by 4 working sets of 8-10 reps
Barbell Shoulder Press Barbell Shoulder Press

2

Dumbbell side lateral raises

4 working sets of 8-10 reps
Side Lateral Raise Side Lateral Raise

3

Bent-over dumbbell lateral raises

4 working sets of 8-10 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

4

Hanging Leg Raise

3 sets of maximum reps
Hanging Leg Raise Hanging Leg Raise

5

Lying Leg Raise

3 sets of maximum reps
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

6

Ab Wheel

3 sets of maximum reps
Ab Roller Ab Roller


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