Thursday
Thursday – Shoulders & Abs Shoulder and abs workouts enhance upper body strength, stability, and core definition. Shoulder exercises like overhead presses and lateral raises build width and power, while ab workouts such as planks and crunches strengthen core muscles. Together, they improve posture, balance, and overall athletic performance for a sculpted physique.
DAILY GYM ROUTINE
9/24/20251 min read
1. Overhead Barbell or Dumbbell Press (4 sets, 8–10 reps)
Explanation: A compound lift that targets the deltoids, triceps, and upper chest.
Tip: Keep core engaged, press weight straight overhead, and avoid arching your back.
Warning: Using too heavy weights can strain shoulder joints—progress slowly.
2. Lateral Raises (3 sets, 12–15 reps)
Explanation: Isolates the side delts, giving shoulders a wider, more defined look.
Tip: Lift with elbows slightly bent, stop at shoulder height.
Warning: Don’t swing the dumbbells—use controlled motion.
3. Front Raises (3 sets, 12–15 reps)
Explanation: Targets the front delts for balanced shoulder development.
Tip: Keep arms straight but not locked, lift to shoulder height.
Warning: Avoid jerking; use lighter weights for proper form.
4. Planks (3 sets, hold 30–60 seconds)
Explanation: Strengthens the core, improves posture, and enhances stability for heavy lifts.
Tip: Keep body in a straight line, avoid sagging hips.
Warning: Don’t hold your breath—breathe steadily throughout.
5. Leg Raises (3 sets, 12–15 reps)
Explanation: Targets the lower abs for core strength and definition.
Tip: Keep lower back pressed to the floor.
Warning: Swinging legs reduces effectiveness—use slow, controlled motion.
Warm-Up & Cool-Down
Warm-up: 5–7 minutes light cardio + arm circles and band pull-aparts.
Cool-down: Stretch shoulders, arms, and abs to release tension.
General Warning
Shoulder joints are delicate—prioritize form over heavy lifting.
Avoid overtraining abs daily; muscles need rest to grow.
Stop immediately if you feel sharp pain in shoulders or lower back.