Day 6 – Shoulders & Abs

1st Set: Dumbbell Alternating Front Raise – 4 sets x 8 reps

In a power squat position, grasp one dumbbell between your legs and raise your arm while pushing yourself up. Repeat with other arm.

*Tip: On your way up, keep your focus upwards instead of looking forward.


2nd Set: Dumbbell Alternating Front Raise (Without Power Squat) – 3 sets x 8 reps

Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.

Raise one dumbbell with elbows fixed in 10° to 30° angle throughout until upper arm above parallel to floor. Continue with alternate arm.

*Tip: Raise should be limited to height achieved just before tightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement.


3rd Set: Dumbbell Lateral Raise – 3 sets x 8 reps

Grasp dumbbells in front of thighs with elbows slightly bent. Bend over with hips and knees bent slightly.

Raise upper arms to sides until elbows are shoulder height. Maintain elbows’ height above or equal to wrists. Lower and repeat.

*Tip: Maintain slight bend through elbows (10° to 30° angle) throughout movement. Knees must be slightly bent. At top of movement, elbows (not necessarily dumbbells) should be directly lateral to shoulders since elbows are slightly bent forward.


4th Set: Dumbbell Seated Rear Lateral Raise – 3 sets x 8 reps

Sit at edge of bench with feet placed beyond knees. Bend over and rest torso on thighs. Grasp dumbbells with each hand under legs. Position elbows with slight bend with palms facing together behind ankles (as shown) or just to sides of ankles.

Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and fixed elbow position (10° to 30° angle) throughout exercise. Maintain elbows height above wrists by raising “pinkie finger” side up. Lower and repeat.


5th Set: Dumbbell Shrug – 3 sets x 8 reps

Stand holding dumbbells to sides. Elevate shoulders as high as possible. Lower and repeat.

*Tip: Make sure you choose a dumbbell that is heavy enough that you can’t do a bicep curl with.

*     *     *     *     *

For abs, do 5-8 sets of resistance exercises, preferably half on a machine and half on a mat, with about a 8-12 rep range per set.

Your abs work like any other muscle in your body and gain strength and mass only when stimulated with heavy resistance.

*Note: Doing 1000 crunches will not burn fat only on your abs – the body does not work that way and you cannot selectively burn fat. Cardio will do that for you, and ab exercises will build your core and have that 6 pack come out slowly.

Examples of some of my favorite abs exercises coming soon. I am working on my a video for it.

3 thoughts on “The Explode Program: DAY 6

  1. Hi Fay,

    I know you said that the best cardio is running so I’m wondering whether the ellipticl machine does any work at all?

    Thanks a bunch,

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