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.