Hypertrophy Training: Shoulders and Abs (Dumbbells + Bodyweight)
If you want to develop strong, well-defined shoulders while working your core for a firmer, more functional abdomen, this workout is for you! The combination of dumbbells and bodyweight exercises provides an effective stimulus for hypertrophy, making it ideal for training at home with minimal equipment.
💥 Benefits of this workout
- Muscle hypertrophy : Compound and isolated exercises for balanced growth of the shoulders and abdominals.
- Improved stability : The core is essential for good posture and power transfer.
- Versatility : You can adjust it to your fitness level by increasing or reducing the load and repetitions.
- Functional training : Movements that improve strength and endurance for everyday life and other sports.
⚖️ How to do the training
- Perform the exercises in supersets (shoulders + abs) to maximize time and intensity.
- Perform 3 to 4 sets of each superset.
- Maintain a 30 to 45 second rest between exercises.
- Use dumbbells appropriate to your ability, always ensuring correct execution.
🏋️♂️ Workout Exercises
Superseries 1
- Dumbbell Lateral Raise – 12 to 15 reps
- Plank with Shoulder Touch – 30 to 40 seconds
Superseries 2
- Dumbbell Military Press – 10 to 12 reps
- Leg Raises – 12 to 15 repetitions
Superseries 3
- Dumbbell Front Raise – 12 to 15 reps
- Russian Twists (Bodyweight or Dumbbell) – 20 reps (10 each side)
Superseries 4
- Dumbbell Face Pull – 12 to 15 reps
- Elevated Leg Crunch – 15 reps
📈 Tips to Maximize Results
- Technique first : Always maintain correct posture to avoid injuries.
- Load progression : Increase the weight of the dumbbells as you gain strength.
- Controlled breathing : Exhale when contracting the muscles and inhale when returning to the starting position.
- Proper diet : Ensure a diet rich in protein and carbohydrates to support muscle growth.
- Rest and recovery : Get a good night's sleep and give your body time to regenerate.
🔥 Conclusion
This hypertrophy workout for shoulders and abs is an effective way to strengthen and define these areas using only dumbbells and body weight . It's ideal for those who train at home and want to challenge their muscles with a combination of strength and endurance. Try it and feel the difference in your body and performance!
Have you tried this workout? Share your experience in the comments! 🙌🏼💥
🟣 Hypertrophy Training: Other articles
- Hypertrophy Training: How to train all muscle groups during the week
- Hypertrophy Training: Biceps and Chest (Dumbbells + Bodyweight)
- Hypertrophy Training: Back and Triceps (Dumbbells + Body Weight)
- Hypertrophy Training: Legs (Dumbbells + Body Weight)
- Hypertrophy Training: Shoulders and Abs (Dumbbells + Body Weight)
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