Workout Schedule – February

Week 3 – Day 1 – Back & Shoulders

Superset 1

Half Arnolds – 4 sets of 12 reps

Supine Smith Machine Rows – 4 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.

Dumbbell Row – 4 sets of 12-15 reps per arm

Superset 2

Shoulder Bombs – 4 sets of 10 reps

Reverse Back Flys – 4 sets of 12 reps

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

Rear Delt Lifts – 4 sets of 12 reps per arm

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.

Superset 3

Walk Outs to Pushup – 4 sets of 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.

Alternating Plank Rows – 4 sets of 10 reps per arm

Place two dumbbells under your hands while holding a push up position. Drive one elbow back lifting one arm off the ground while the other arm stays on the ground for support, then drive back down to the ground. Repeat with the other arm. Continue to exercise alternating arms while keeping your core tight and using your back/lats to lift each time.


15 minute incline walks/sprints on treadmill.