Workout Schedule – February
Week 2 – Day 2 – Back, Shoulders & Rear Delts
Superset 1
Cable Crosses – 4 sets of 15 reps
Cross arms and grab a cable in each hand. Pull apart and squeeze your back when opening your arms.
Wide Grip Straight Arm Pulldowns – 4 sets of 12 reps
Using a bar hooked to the cables, stand away from the cable slightly bent over, keeping back straight not hunched. Pull the bar towards hips, focusing on pulling it with your lats. Make sure to keep your arms straight.
Jump Rope – 4 minutes or 2 sets of 2 minutes
Superset 2
Rear Delt Lifts (Machine) – 4 sets of 10 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.
Lateral Raises (Machine) – 4 sets of 10 reps
Using a machine, place forearms under the pads and lift to 90 degrees then come back down, using your shoulders to lift.
Dumbbell Half Arnolds – 4 sets of 15 reps
Jump Rope – 4 minutes or 2 sets of 2 minutes
Superset 3
Alternating Single Arm Cable Pulldowns – 4 sets of 10 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.
Single Arm Cable Rear Delt Lift – 4 sets of 10 reps per arm
Using a cable machine on the lowest setting, stand bent over with back straight. Hold the cable with one hand and a straight arm and lift out to the side using only your delt muscle.