Your Friday or Day 5 workout for each week targets shoulders and upper abs. For this workout, I’m prioritizing rear delts because they’re the most stubborn of the shoulder muscles. And guess what? If you ignore one shoulder muscle at the expense of another, you’re more likely to end up with an injury. At this point rear delts are a good muscle for me to train, and very few people have overdeveloped rear delts compared to other shoulder muscles.

Bus drivers are a unique move, where you grasp hold of one plate with both hands and you raise and twist the weight to the right; then for the next rep you raise and twist the plate to the left.

For your weighted sit-ups, you’ll use a medicine ball for resistance, using those with less weight for your drop sets.

Dr. Kaleb Redden has helped me recover from my injuries, and he offers advice on preventing injury and recovering from it. One of the most important things is that he’s confirming that the moves I’m including are beneficial for my injury, even though I’ll eventually have to have surgery. Dr. Redden gave me the confidence to go through this Trainer series before I had my surgery. That’s crucial—you should always check in with a medical specialist about any injuries you encounter during intense training programs. Proper diagnosis is essential.

Cable Rear Delt Flye Sets: 3 Reps: 15 initial 35 total Strategy: Drop sets (2) 10 more reps per drop
Bent-Over Rear Delt Flye Sets: 3 Reps: 15 initial 35 total Strategy: Drop sets (2) 10 more reps per drop
Standing Shoulder Press Sets: 3 Reps: 15 initial 35 total Strategy: Drop sets (2) 10 more reps per drop
Bus Drivers Sets: 3 Reps: 15 initial 35 total Strategy: Drop sets (2) 10 more reps per drop
Shrugs Sets: 3 Reps: 20 initial 50 total Strategy: Drop sets (2) 15 more reps per drop
Weighted Sit-Up Sets: 4 Reps: Failure + 2 sets with lower weights Strategy: Drop sets (2)
HIIT Sets: 1 Reps: 3 Strategy: 4 minutes easy/1 minute full intensity for a total of 15 minutes

POST WORKOUT

Get in your RE-KAGED and your HIIT cardio. Then get a good night’s sleep. This weekend you’re going to focus on recovery. You’ve been training hard for 12 days, and your body needs all the help it can get in recovering from the extreme demands you’ve placed on it since the beginning of my intense program.