Workout Schedule – February

Week 3 – Day 4 – Shoulders

Superset 1

Barbell Shoulder Press – 6 sets of 6 reps

Lateral Raise – 6 sets of 25 reps

Jump Rope – 3 minutes

Superset 2

Arnold Press – 5 sets of 10 reps

Using two dumbbells, start with your elbows up at a 90-degree angle with both palms facing you. Open up both arms to the side still at 90 degrees with your elbows, then shoulder press to the ceiling, then bend back down to starting position.

Front Raises – 5 sets of 20 reps

Jump Rope – 3 minutes

Superset 3

Dumbbell Upright Rows – 4 sets of 12 reps

Single Arm Lateral Raise – 4 sets of 20 reps per arm

Jump Rope – 3 minutes

Superset 4

180 Lateral Raises – 3 sets of 20 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.

Rear Delt Lifts – 3 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.


15 minutes on the treadmill.