The Shoulders and Abs Beginner Workout to Build Muscle Fast

The second day of The Foundation program will be shoulders and abs. If you’ve been at the lifting game a while then chances are you’d be doing some sort of military press or high pull, and most likely with a barbell. But as a beginner, we want to ensure you start to improve any muscular imbalances—this workout is centered around dumbbell work to stimulate each muscle on each side individually which will help you do just that.

Want more details on The Foundation program? Visit the main page with all the details—

Looking for another hardcore program? Download the updated The 21-Day Shred PDF—three additional program extensions coming soon.

The shoulders & abs workout


1. Alt. Single-Arm DB Shoulder Press
3 sets x 10 reps

2A. Dumbbell Side Lateral Raise
2B. Dumbbell Front Raise
2C. Dumbbell Rear Flye
3 sets x 12-15

3. DB Shrug
3 sets x 10 reps

4. Cable Face Pull
3 sets x 10 reps


1. Cable Crunch
3 sets x 10 reps

2. Cable Rotations
3 sets x 10 reps each side

3. Planks
3 sets x failure

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Want more workout program from Mike? Download the expansion package of The 21-Day Shred—The Shred Series. The package now includes The original 21-Day Shred program, plus The 21-Day Bulk, The 21-Day Transition, and The 21-Day At-Home Shred.

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