Workout Schedule – December

Week 2 – Day 3 – Back & Rear Delts

Superset 1

Seated Bent Over Back Flys - 3 sets of 10 reps

Sit down on a bench holding two dumbbells down below your legs by your feet. Lift out to the sides to 90 degrees squeezing back at the top of every rep, then back down to starting position.

Seated Half Arnolds (Heavy) – 3 sets of 10 reps

Around the World Flys – 3 sets of 10-12 reps

Using two lightweight plates or weights, lay on your belly on the ground. Start with both weights straight up by your ears, pull all the way around keeping arms straight out to the side towards your glutes, squeezing your back through the entire motion.

Jump Rope – 3 minutes

Superset 2

Supine Smith Machine Rows – 5 sets of 10 reps

Using the smith machine, lay on your back under the machine and reach up and grab the bar with your feet out in front of you. Pull yourself up towards the bar using your back, then return to starting position.

Reverse Back Flys – 5 sets of 15 reps

Using dumbbells, perform a wide fly hitting a box shape at the top of every exercise.

Jump Rope – 3 minutes

Superset 3

Standing Cable Rear Delt Pull – 4 sets of 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.

Close Grip Seated Cable Rows – 4 sets of 12 reps

Using a triangle shaped cable attachment, sit in front of the cable and place both hands on the handles. Pull the handle towards your chest, squeezing your shoulder blades together then return to starting.

Back Cable Crosses – 4 sets of 10-12 reps

Cross arms and grab a cable in each hand. Pull apart and squeeze your back when opening your arms.

Jump Rope – 3 minutes


20 Minutes on the Stairmaster