Workout Schedule – April

Week 3 Day 4 – Shoulders

Superset 1 – 4 sets

DB Upright Row - 15 reps

using two DB’s hold down in front of your body palms facing you, lift and pull elbows up and out toward your chin then back down.

Barbell Shoulder Press - 10 reps

using some sort of weighted bar, hold under your chin then press and lift overhead, then back to starting position.

Superset 2 – 3 sets

Cable Rope Front Raises - 12 reps

Plank up up down downs - 30 sec

on the ground get on your hands and feet (push up position), bend your arms one at a time to go down to a plank position keeping your core tight, then push back up one arm at a time to push up position, keep alternating up up down down.

Arnold press - 15 reps

using two DB’s, start with elbows up at a 90 degree both palms facing you, then open up both arms to the side still at 90 degrees with your elbows, then shoulder press to the ceiling, then bend back down to starting position.

Superset 3 – 3-4 sets

Military DB seated press - 10 reps

sitting down holding two DB’s with your elbows out at a 90 degree, press up and down.

Bent over front to rear delt lift - 12 each arm

holding a DB or small plate, place a knee on a bench bend at the hips and lift the weight front to side focusing on your rear delt muscle.

Barbell front raise, curl to press - 10 total

using a barbell, hold it with both hands palms facing down, lift it straight out in front of you to 90 degrees then back down, then reverse curl to shoulder press, then return to starting.


15 minutes on the treadmill.