Workout Schedule – December

Week 4 – Day 3 – Triceps & Shoulders

Superset 1

Barbell Front Raise - 4 sets of 10 reps

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

Tricep Extension Machine – 4 sets of 15 reps

Using a tricep extension machine, sit down and place both hands on the handles/elbows on the pads. Press out and forward straightening arms out in front of you then return to starting.

180 Lateral Raises – 4 sets of 10 reps

Using dumbbells, start with both arms down by your sides. Drive both arms out and up to the top above your head, twist so your palms face each other at the top, then return to starting position.

Jump Rope – 3 minutes

Superset 2

Dumbbell Upright Row – 5 sets of 15 reps

Cable Single Arm Push Downs – 5 sets of 12 reps per arm

Stand with feet shoulder-width while holding the cable, keeping your elbow close to your body and only pulling down with your tricep. Don’t use your shoulder to help pull the cable down.

Jump Rope – 3 minutes

Superset 3

Military Dumbbell Seated Press – 4 sets of 12 reps

Sitting down holding two dumbbells with your elbows out at a 90-degree angle, press up and down.

Bent Over Tricep Extensions – 4 sets of 10-12 reps

Using a barbell, slightly bend knees while keeping your back flat (slight bend over.) Hold the barbell with both hands behind the back of your knees. Extend the barbell in and out while keeping elbows at a 90-degree angle. Focus on using your triceps.

Front to Lateral Raises – 4 sets of 10 reps