Shoulder and Abs

Workout 1

Week 1-2:

Shoulder Exercises:

Dumbbell Shoulder Press: 4 sets of 10 reps.

Lateral Raises: 3 sets of 12 reps.

Bent-Over Dumbbell Reverse Flyes: 3 sets of 10 reps.

Front Raises: 3 sets of 12 reps.

Ab Exercises:

5 Plank Shoulder Taps: 3 sets of 10 taps per side.

Russian Twists with Medicine Ball: 3 sets of 15 reps per side.

Hanging Leg Raises: 3 sets of 10 reps.

Reverse Crunches: 3 sets of 15 reps.

Week 3-4:

Shoulder Exercises:

Arnold Press: 4 sets of 8 reps.

Cable Lateral Raises: 3 sets of 12 reps.

Seated Bent-Over Rear Delt Raises: 3 sets of 10 reps.

Upright Rows: 3 sets of 12 reps.

Ab Exercises:

5 Bicycle Crunches: 3 sets of 20 reps per side.

Cable Woodchoppers: 3 sets of 12 reps per side.

Plank with Leg Lift: 3 sets of 10 lifts per leg.

Hanging Knee Raises with Twist: 3 sets of 10 reps per side.

Week 5-6:

Shoulder Exercises:

Barbell Overhead Press: 4 sets of 8 reps.

Seated Dumbbell Lateral Raises: 3 sets of 12 reps.

Face Pulls: 3 sets of 12 reps.

Dumbbell Front Raises into Lateral Raises (superset): 3 sets of 10 reps each.

Ab Exercises:

5 Swiss Ball Crunches: 3 sets of 15 reps.

Side Planks with Hip Dips: 3 sets of 12 reps per side.

Hanging Leg Raises with Twist: 3 sets of 10 reps per side.

Cable Crunches: 3 sets of 12 reps.

Week 7-8:

Shoulder Exercises:

Barbell Push Press: 4 sets of 6 reps.

Cable Bent-Over Lateral Raises: 3 sets of 12 reps.

Dumbbell Shrugs: 3 sets of 10 reps.

Plate Front Raises: 3 sets of 12 reps.

Ab Exercises:

5 Mountain Climbers: 3 sets of 20 reps per side.

Stability Ball Rollouts: 3 sets of 10 reps.

Hanging Windshield Wipers: 3 sets of 8 reps per side.

Weighted Russian Twists: 3 sets of 15 reps

Workout 2

Week 1-4:

Shoulder Exercises:

Dumbbell Shoulder Press: 4 sets of 10 reps.

Lateral Raises: 3 sets of 12 reps.

Bent-Over Dumbbell Reverse Flyes: 3 sets of 10 reps.

Front Raises: 3 sets of 12 reps.

Cable Face Pulls: 3 sets of 12 reps.

Seated Arnold Press: 3 sets of 10 reps.

Dumbbell Upright Rows: 3 sets of 12 reps.

Ab Exercises:

8 Plank Shoulder Taps: 3 sets of 10 taps per side.

Russian Twists with Medicine Ball: 3 sets of 15 reps per side.

Hanging Leg Raises: 3 sets of 10 reps.

Reverse Crunches: 3 sets of 15 reps.

Cable Woodchoppers: 3 sets of 12 reps per side.

Stability Ball Crunches: 3 sets of 15 reps.

Bicycle Crunches: 3 sets of 20 reps per side.

Side Planks with Hip Dips: 3 sets of 12 reps per side.

Week 5-8:

Shoulder Exercises:

Barbell Overhead Press: 4 sets of 8 reps.

Cable Lateral Raises: 3 sets of 12 reps.

Face Pulls: 3 sets of 12 reps.

Dumbbell Shrugs: 3 sets of 10 reps.

Plate Front Raises: 3 sets of 12 reps.

Lying Lateral Raises: 3 sets of 10 reps.

Ab Exercises:

7 Swiss Ball Crunches with Weight: 3 sets of 15 reps.

Hanging Windshield Wipers: 3 sets of 8 reps per side.

Weighted Russian Twists: 3 sets of 15 reps.

Dragon Flags (if available): 3 sets of 6 reps.

Cable Crunches with Rotation: 3 sets of 12 reps.

Toe Touches: 3 sets of 15 reps.

Week 9-12:

Shoulder Exercises:

Barbell Push Press: 4 sets of 6 reps.

Cable Bent-Over Lateral Raises: 3 sets of 12 reps.

Dumbbell Shrugs (with hold at the top): 3 sets of 10 reps.

Cable Front Raises: 3 sets of 12 reps.

Arnold Press to Shoulder Press (superset): 3 sets of 8 reps each.

Cable Rope Face Pulls: 3 sets of 12 reps.

Ab Exercises:

7 Hanging Leg Raises with Twist: 3 sets of 10 reps per side.

Swiss Ball Rollouts: 3 sets of 10 reps.

V-Ups: 3 sets of 12 reps.

Hanging Knee Circles: 3 sets of 8 reps per side.

Plank with Lateral Leg Raises: 3 sets of 12 reps per side.

Ab Roller Rollouts: 3 sets of 10 reps.