Feb 11 (edited) • SHOULDERS. ABS
Day 6: Shoulders and Abs
Purpose: to ensure maximum blood flow to the delts
**I've had the best
Session Time: 60-75 minutes
Rear Delt Fly Machine- 4 sets of 20 reps, 75 seconds rest, Focus: each set of these should leave your rear delts screaming. Focus on maintaining a neutral spine, while driving your hands out and back. Your torso and arms should look like a perfect "t".
(Full video tutorials available inside TDGP Membership)
Dumbbell Lateral Raises: 4 sets of 15 reps, 75 seconds rest, Focus: the last two sets should be difficult to complete, control each rep throughout the movement. Do NOT bounce! Think hands down and around and up, again into a perfect "t".
(Full video tutorials available inside TDGP Membership)
Smith Machine Seated Shoulder Press: 3 sets of 10-12 reps, 120 seconds rest, Focus: maintaining proper posture and controlling each rep
(Full video tutorials available inside TDGP Membership)
Single Arm Cable Lateral Raises: Perform 3 sets of 15 reps on each side, 45 seconds rest after both sides are completed, Focus: hold each rep at the top for a quick count
(Full video tutorials available inside TDGP Membership)
Hand-Toe Plank: 30 seconds hold, 45 seconds rest, 3 sets, Focus: to engage core and maintain a rigid posture. These should also tax your shoulders extremely well after shoulder day.
(Full video tutorials available inside TDGP Membership)
Ab Crunch Machine: 2 sets of 15 reps, 45 seconds rest between sets. Focus: engage core with each rep, do not use arms, elbows, or neck to crank the weight down
(Full video tutorials available inside TDGP Membership)
0
1 comment
Day 6: Shoulders and Abs
powered by
skool.com/tdgp-starter-experience-6411
This is one full 8-day TDGP microcycle.
TDGP runs on structured 8-day training cycles designed around progressive overload and controlled recovery.
Suggested communities
Powered by