Ripped Abs, Strong Quads, and Sculpted Shoulders

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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

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.

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