[WOTM, 06/2015] Dominate Fat And Slap On Muscle Mass With The 4-Day Juggernaut Workout Program

Workout D — Shoulders & Abs

1. Seated Dumbbell Shoulder Press

How To:

Protocol:  3 sets — 12 reps

Target Muscle(s): Shoulders (All), Triceps

• (1) Sit upright on a bench with your back firmly against the pad. Keep your core tight and feet anchored to the floor.
• (2) Bring the dumbbells up to shoulder height, raise them out to the side, and powerfully press overhead. Keep the dumbbells separate at the top of the movement.
• (3) Slowly lower until your triceps are slightly below parallel. Hold for .5s at the bottom and repeat. Make sure to keep your shoulders back at all times.

2. [SUPERSET] Bicycle Crunches + Ab Planks

How To:

Protocol: 2 sets — 45 reps + 60 seconds

Target Muscle(s): Abs (All), Obliques, Transverse Abdominis

• (1) Do 45 Bicycle Crunches. For each rep, squeeze your core and tap your elbow to your opposite knee. Alternate in a way that’s fluid, quick, and deliberate.
• (2) Immediately roll over and hold a Plank for 60 seconds.

3. Kettlebell Swings

How To:

Protocol: 3 sets — 25 reps/30 reps/35 reps

Target Muscles: Shoulders, Legs, Lower Back, Core

For kettlebell swings, use the heaviest kettlebell possible for the prescribed number of reps.

• (1) Place a kettlebell in between your feet.
• (2) Maintain a flat back, bend down, and grab the handle with both hands. This is your base position.
• (3) Powerfully dip down, press through your heels (squeeze your butt), raise your torso, and vigorously swing the kettlebell up to forehead height. Thrust through your hips at the midpoint and keep your arms straight throughout the motion.
• (4) Let the kettlebell sit at the apex for as long as possible, bend your knees, and slowly allow it to release between your legs — keep your chest up. Repeat.

You’re following an ascending rep protocol. Start with 25 reps in set 1, do 30 reps in set 2, and finish off with 35 reps in set 3.

4. Hanging Leg Raises

How To:

Protocol: 3 sets — 12 reps

Target Muscle(s): Lower Abs, Abs (All)

• (1) Hang from a pull-up bar with your hands at shoulder-width.
• (2) While keeping your back straight, contract your lower abs and slowly raise your legs until they form a 90º angle with your torso. Do not swing, rock, or use momentum and keep your legs straight.
• (3) Slowly lower down to the bottom.

If Hanging Leg Raises are too difficult at first, replace with Hanging Knee Raises. You can also do knee raises on a captain’s chair.

5.

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Image: Bodybuilding.com

How To:

Protocol: 2 sets — 12 reps

Target Muscle(s): Shoulders, Traps, Front Deltoids

• (1) Hold a barbell in front of your thighs slightly narrower than shoulder-width.
• (2) Brace your core, draw back your shoulders and puff out your chest, and powerfully pull the barbell up to neck height — keep your elbows flared higher than bar-height. Hold at the top for 1s and lower slowly.

6. Weighted Cable Crunches

How To:

Protocol: 3 sets — 15 reps center/10 left/10 right

Target Muscle(s): Rectus Abdominis, Obliques, Serratus

• (1) Set-up a cable stack with a rope attachment. Sit on your knees and bring the rope down by your ears.
• (2) Crunch down and bring your elbows in towards your body, all the way to the floor. SQUEEZE your abs at the bottom.
• (3) Slowly release all the way back up to a full extension.
• (4) Do 15 reps and then repeat the same movement, but twist your torso and crunch down towards the left. Do 10 reps and repeat the same for the right side.

Your abs drive the movement — not your arms, back or shoulders. Initiate the movement with your core.

7. [DROPSET] Lateral Raises

How To:

Protocol: 2 drop sets — 12 reps + 12 reps + 12 reps PER DROP SET

Target Muscles: Lateral Deltoids, Shoulders (All)

If you forgot, drop sets are a group of sets performed back-to-back—without rest—where you reduce the weight on each subsequent set. It’s also known as “running the rack.” And it produces INSANE pumps.

So for instance, one drop set could look like:

• Set #1: 12 lateral raises x 15 LBs →
• Set #2: 12 lateral raises x 10 LBs →
• Set #3: 12 lateral raises x 7.5 LBs

That’s 1 full drop set. We’re doing TWO of those. Don’t worry if you fatigue and can’t bang out every rep — push it and get as far as possible.

8. [SUPERSET] Ab V-Ups + Ab Flutter Kicks

How To:

Protocol: 1 superset — 25 reps + 60 seconds

Target Muscle(s): Lower Abs, Rectus Abdominis

• (1) Do 25 Ab V-Ups. Maintain a straight back and legs, and try to touch your toes at the top. Lower all the way down to the floor.
• (2) Immediately lie flat and do Ab Flutter Kicks for 60 seconds. Place your hands under your butt for support, squeeze your abs, and slowly raise your feet up and down. Raise roughly 6″ - 1 foot off the ground — the movement should be short and controlled.

9. HIIT Cardio — Stairmaster Blaster

Protocol: Stairmaster — 9 minutes

Finish off your leg workout with the Stairmaster Blaster HIIT Workout. It runs 9 minutes and requires a stair mill (this thing). The stair mill allows you to take lunge steps and shift foot positioning, which actively hits different parts of the lower body.

It’ll completely eviscerate your quads, hammies, and butt after squatting and lunging yourself to death.

If you’re unfamiliar or confused, refer back to the full workout plan. It has all the details you could ever want. And if you don’t have access to a stair mill, substitute it with any of these HIIT workouts.

Pages: Legs, HIIT | Chest, Triceps | Back, Biceps | Shoulders, Abs, HIIT | Recap

• About
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Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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