Welcome to 30-Day Shoulders with Abel Albonetti! This is an extreme muscle-building program designed with one goal, and one goal only: to help you add size and definition to your shoulders.
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You’ll use every tool in the gym to make it happen, along with all types of rep ranges, intensity techniques, and plenty of volume. If you like that burning feeling as much as Abel does, you’ve come to the right place.
To be clear from the outset, this is not a program to work your entire body. It’s just two shoulder workouts a week, plus five “rest” days. However, these rest days aren’t all for resting! If you want your shoulders to grow, you need to keep working your back, legs, and other muscle groups during this month, as well.
Fortunately, you can follow more than one program in Bodybuilding.com All Access at a time—and many thousands of our community members do just that. If you have a little black book of favorite leg workouts from the likes of Jim Stoppani, Kris Gethin, Jay Cutler, or others, now’s the time to use them!
| 30-Day Shoulders: The Schedule |
Over the next 30 days, you’ll do two intense shoulder workouts per week, taking at least two days off from shoulder training in between workouts to rest your shoulders and focus on other areas of your physique.
How you arrange the rest of your workout is up to you, but here’s one option:
| Weekly Split |
Monday: 30-Day Shoulders Workout 1
Tuesday: Rest or Legs and Core
Wednesday: Chest and Back
Thursday: Rest or Legs and Core
Friday: 30-Day Shoulders Workout 2
Saturday: Arms and Core
If it makes more sense for you to train shoulders on, say, Tuesday and Saturday, as Abel often does, then great! Do it. More important than what day you choose is the spacing, and what you do on the other days. For example, chasing a serious bench goal during this month is probably a bad idea. If you need to ask why, well, do Shoulder Workout 1 and then see how a heavy press feels!
If you need an extra day off here or there, especially as the workouts get longer and more intense, take it. There’s no law that says this needs to be a strict four-week program! But to get the most out of it, it should definitely be your top priority in training this month.
Even though this program may not seem like a lot, it is when you consider you’re still dedicating at least 3-4 other days each week to lifting. As the weeks progress, the workouts in this program will also get progressively harder, with more sets, higher reps, and heavier weight.
It’s going to be tough, but if you stick with it the growth you’ll see in your shoulders at the end of four weeks will be worth it.
After the 30 days are done, you can switch to another program in Bodybuilding.com All Access, or repeat the program again. Many of our users find that they experience even greater success doing a program the second time around!
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