Shoulders + abs · arm-focused 5-day
Day 3 builds shoulder width. A Smith-machine press gives a safe heavy base, then five sets of lateral raises pile volume onto the side delts — the muscle that actually makes shoulders look wide. Reverse flyes cover the rear delts, and the session finishes with core.
Keep the laterals high-rep and controlled; leave the ego at the door and feel the side delt do the work.
Shoulders + abs · arm-focused 5-day
Best for building wider, rounder shoulders and a strong core.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
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Side delts create width, and they grow from high-rep lateral raises done for real volume. This day gives them five sets on top of overhead pressing.
No need. Two focused core sessions a week, like the ones built into this split, are plenty when each carries enough volume and progression.
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