Workout Schedule – August

Week 3 – Day 2 – Shoulders & Rear Delts

Superset 1

Rear Delt Lifts - 4 sets of 10-12 reps

Using a machine, place both hands on the handles, starting with your hands by your ankles. Slightly bend at your waist while keeping your back straight then lift and lower using only your delts.

Half Arnolds – 4 sets of 15-20 reps

Jump Rope – 2 sets of 90 seconds

Superset 2

Cable Single Arm Lateral Raise – 4 sets of 10 reps per arm

Standing Cable Rear Delt Pull – 4 sets of 10-12 reps per arm

Use a cable set to the middle notch. Grip the cable straight out in front of your face then pull to the side keeping your arm straight only using your delt to pull not your back. Return to starting position and repeat for the desired number of reps.

Dumbbell Front Raises – 4 sets of 10 reps

Jump Rope – 2 sets of 90 seconds

Superset 3

Cable Cross Rear Delt Flys – 4 sets of 12 reps

Using the cable machine move the cable attachments so they are both in line with your shoulders. Face the cable machine and grab the cable across your body with each hand. Keep your arms straight and pull out and back using your delts to pull.

Arnold Press – 4 sets of 15 reps

Using two dumbbells, start with your elbows up at a 90-degree angle with both palms facing you. 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.

Cardio Finisher

Jump Rope – 4 sets of 2 minutes

Walk Outs to Push Up – 4 sets of 10-12 reps

Bend over and touch your toes, then walk forward with your hands to a push-up position. Perform a push-up then walk hands back in towards your feet and repeat.