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Hugh Jackman Shoulders And Abs Workout – Friday

Abs workout
(Image credit: Unknown)

To build a more impressive upper body, it’s essential to train your shoulders, not just your chest and arms. Adding width to your shoulders will make the top of your frame wider and create the impression that your waist is narrower than it is, making your upper body appear wider and leaner.

Superset 1

1A Seated dumbbell shoulder press

dumbbell shoulder press

(Image credit: Unknown)

Sets 4 Reps 10-12 (last set to failure) Rest 0sec

Sit on an upright bench holding a dumbbell in each hand at shoulder height. Press the weights directly overhead until your arms are straight, then slowly return to the start.

1B Dumbbell lateral raise

Dumbbell lateral raise

(Image credit: Unknown)

Sets 4 Reps 10-12 (last set to failure) Rest 2min

Stand tall holding a light dumbbell in each hand. Keeping your chest up, raise the weights out to the sides until they reach shoulder height. Pause briefly, then slowly lower the weights back to the start.

Superset 2

2A Weighted crunch

Weighted crunch

(Image credit: Unknown)

Sets 4 Reps 10-12 (last set to failure) Rest 2 minutes between sets

Lie on the floor with your back and feet flat on the floor and knees bent, while holding a dumbbell or weight plate securely with both hands on your chest. Contract your abs to raise your torso off the floor. At the top position squeeze your abs hard, then slowly lower your torso again. Make the move harder by not allowing your shoulder blades to touch the floor between reps.

2B Gym ball jackknife

Gym ball jackknife

(Image credit: Unknown)

Sets 4 Reps 10-12 (last set to failure) Rest 2min

Start in a press-up position with your feet and shins on a gym ball. Keeping your core tight, use your abs to roll the ball towards you and bring your knees in towards your chest. Pause in this position, then slowly reverse the movement back to the start.

Bicycles

Bicycles

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Sets 2 Reps To failure Rest 1min

Lie flat on the floor with your legs straight and fingers by your temples. Contract your abs to raise your torso and simultaneously rotate to one side while bringing in a knee to meet the opposite elbow. Reverse the movement back to the start ,then repeat, alternating which way you rotate your torso to meet the opposite knee.

4 Cardio: Treadmill sprints

Time 10x30 seconds

Set the treadmill to 2% elevation and a fast pace. Stand with feet either side of the running surface, then jump on it and sprint for 30 seconds. Jump back to the starting position and rest for 30 seconds. Repeat this pattern ten times.

From 2008 to 2018, Joel worked for Men's Fitness, which predated, and then shared a website with, Coach. Though he spent years running the hills of Bath, he’s since ditched his trainers for a succession of Converse high-tops, since they’re better suited to his love of pulling vans, lifting cars, and hefting logs in a succession of strongman competitions.