Ripped Abs, Strong Quads, and Sculpted Shoulders

Program Introduction:

Experience a dynamic fusion of exercises meticulously designed to target your abs, quads, and shoulders. With a mix of intense supersets, undulating rep ranges, and strategic tempo variations, this program will push you to new heights. Expect challenging sets, brief rest periods, and a focused 45-minute session that will leave you breathless and craving more. Are you ready to embark on this transformative journey and unleash your full fitness potential?

Before beginning this program you must read the following Disclaimer and Terms of Use. You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.

Warm Up: Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.

Exercise Name	Reps	Sets	Weight and Notes	Tempo	Rest
Super Set 1
Hanging Leg Raises	S1 – 12r S2 – 10r S3 – 8r S4 – 6r	4	Bodyweight	2/0/2/0	60s
Plank	45 seconds each	3	Bodyweight	N/A	45s
Straight Sets – No Super Set
Barbell Back Squats	S1 – 10r S2 – 8r S3 – 5r S4 – 12r	5	Heavy, increase weight for each set from sets 1-3. Decrease for set 4 to the same weight as set 1.	3/1/1/0	90s
Walking Lunges	20r	3	Moderate dumbbells. Keep same for each set.	2/0/2/0	60s
Military Press	S1- 12r S2- 10r S3- 8r S4- 15r	4	Heavy, increase weight for each set from sets 1-3. Decrease for set 4 to the same weight as set 1.	3/1/1/0	60s
Arnold Press	S1- 15r S2- 12r S3- 10r	3	Heavy, increase weight for each set from sets 1-3.	2/0/2/0	45s
Super Set 2
Lateral Raises	S1- 12r S2- 10r S3- 8r	3	Heavy, increase weight for each set from sets 1-3.	2/0/2/0	None
Russian Twists	20r All Sets	3	All sets same – you can hold a heavy weight for a challenge.	2/0/2/0	45s
Super Set 3
Jump Squats	S1 – 10r S2 – 12r S3 – 15r	3	Bodyweight	N/A	None
Plank	45 seconds each	3	Bodyweight	2/0/2	45s

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TERMS AND REFERENCE

** AMRAP – As many reps as possible

** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise

** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.

** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.

** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over

** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.