Workout Schedule – April

Week 4 Day 1 – Back and Shoulders

Superset 1 – 3 sets

Shoulder bombs - 6 reps total

using two DB’s, start holding both of them by your sides, then lift all the way out and up overhead with straight arms then bend back down to starting, then repeat same thing 180 all the way up forward.

Cable Seated Dual Low Rows - 12 reps

Using two handles on the cable, seated, pull handles towards your hips then return to starting position, can do both together or single arm

Cable single arm lateral raise - 10 each arm

Superset 2 – 4 sets

Barbell front raise - 10 reps

using a barbell or weighted bar, hold it with straight arms in front of you, then lift to 90 degrees then lower back down to starting position.

Single arm mid rows (machine) - 12 reps

Jump Rope – 2 sets of 2 minutes

Superset 3 – 4 sets

Single arm high cable rows - 12 each arm

Use one handle on the high notch on the cable, sit down, pull towards your body squeezing your lat at the bottom.

Seated laterals - 12 reps

grab two DB’s, sit on a bench, start with both DB down by your sides, then lift both arms straight out and up to 90 degree then back down to starting position.

Jump Rope - 2 sets of 2 min


15-20 minutes of incline walks/sprints on the treadmill.