Workout Schedule – February

Week 1 – Day 1 – Back & Shoulders

Superset 1 – 4 sets

Half Arnolds - 4 sets of 15 reps

Assisted Wide Grip Pull-Ups – 4 sets of 6-10 reps

Jump Rope – 3 minutes

Superset 2 – 4 sets

Reverse Back Flys – 4 sets of 10-15 reps

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

Shoulder Bombs – 4 sets of 10 reps

Jump Rope – 3 minutes

Superset 3 – 4 sets

Dumbbell Single Arm Rows – 4 sets of 12 reps per arm

Hold one DB down towards the ground and place the other hand on a bench. Pull dumbbell back towards your hip then return to starting position. Focus on pulling with your back and lat.

Barbell Military Shoulder Press (Standing) – 4 sets of 10-12 reps

Jump Rope – 3 minutes

Superset 4 – 3 sets

Cable Single Straight Arm Pulldowns – 4 sets of 10-12 reps per arm

Using the rope on the cables, stand away from the cable bent over slightly with a flat back. Grab the rope with one arm, pull towards hip, then return to starting position. Keep your arm straight and pull with your back.

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

Cardio

10-15 Minutes on the Stairmaster