RSP Chiseled Phase 1: Day 4

Day 4 is all about building those awesome, round delts. Boulders shoulders, here we come!

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After you do your cardio in the morning, get back into the gym for a tough shoulder workout. You should be used to the triple dropset exercises by now, so today's high-volume workout should come as no surprise.

If, by chance, your gym doesn't have a necessary piece of equipment, feel free to swap one of the exercises with an alternative. If you do choose a new exercise, make sure it still hits the muscle you're working on that day. Check out the Bodybuilding.com Exercise Database for exercise options.

Don't forget about your diet and supplementation! Even if your training is completely on point, you won't see the best results unless your nutrition and your supplementation support it.

A.M. Workout Steady-State Cardio and Abs

Steady-State Cardio and Abs
Steady-State Cardio
1
Jogging-Treadmill Jogging-Treadmill

Abs
2

Decline crunch

4 sets of 20 reps
Decline Crunch Decline Crunch

3

Hanging leg raise

4 sets of max reps
Hanging Leg Raise Hanging Leg Raise

4

Decline Russian twist

4 sets of 20 reps
Decline Russian twist Decline Russian twist


P.M. workout Shoulders

Shoulders
Warm-up
1
Handstand Push-Ups Handstand Push-Ups

2

Standing military press

4 sets of 12 reps, 45 sec. rest between sets
Standing Military Press Standing Military Press

3

Behind-the-neck military press

3 triple dropsets of 6, 8, 8, reps, 60 sec. rest between sets
Behind-the-neck military press Behind-the-neck military press

4

Linear jammer

3 triple dropsets of 6, 8, 8, reps, 60 sec. rest between sets
Linear jammer Linear jammer

5

Standing side lateral raise

3 sets of 15-20 reps, 20 sec. rest between sets
Standing side lateral raise Standing side lateral raise

6

Dumbbell rear-delt fly

3 sets of 15 reps, 20 sec. rest between sets
Dumbbell rear-delt fly Dumbbell rear-delt fly

7

Battle ropes

3 sets to exhaustion
Battling Ropes Battling Ropes


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