Workout Schedule – August

Week 1 – Day 4 – Shoulders

Superset 1

Machine Lateral Raises - 4 sets of 12 reps

Using a machine, place forearms under the pads and lift to 90 degrees then come back down, using your shoulders to lift.

Seated Single Arm Front Raise – 4 sets of 10 reps per arm

Using a dumbbell while sitting on a bench, hold the dumbbell with one arm between your legs towards the ground, then lift towards your front to 90 degrees, then back down to starting position. Control the lift on the way up and on the way down.

Jump Rope – 3 minutes

Superset 2

Cable Upright Pull to Fly – 4 sets of 10-12 reps

Single Arm Cable Front Raise – 4 sets of 12 reps per arm

Using a handle on the cable, face away from cable and start with arm by your side. Drive it forward and up to 90 degrees then return to starting.

Jump Rope – 3 minutes

Superset 3

Rear Delt Machine Flys – 3 sets of 12 reps

Dumbbell Curl to Press – 3 sets of 10 reps

Using two dumbbells, start with both arms straight by your sides. Bend and curl palms up towards you, then keep pressing and turn palms out to a shoulder press and straighten both arms at the top, then reverse and do the same thing on the way back down to starting position.

Shoulder Press Machine – 3 sets of 12 reps

Using a shoulder press machine, do 5-10 dual presses (arms together) and then alternate single arm presses for 5-10 reps or however many reps the workouts asks for.

Cardio

Jump Rope – 2 sets of 2 minutes