Workout Schedule – February

Week 4 – Day 1 – Back & Rear Delts

Superset 1

Close Grip Seated Cable Rows – 4 sets of 12 reps

Using a triangle shaped cable attachment, sit in front of the cable and place both hands on the handles. Pull the handle towards your chest, squeezing your shoulder blades together then return to starting.

Cable Cross Rear Delt Flys – 4 sets of 12 reps

Using the cable machine move the cable attachments so they are both in line with your shoulders. Face the cable machine and grab the cable across your body with each hand. Keep your arms straight and pull out and back using your delts to pull.

Jump Rope – 3 minutes

Superset 2

Single Arm Plank Row – 4 sets of 12 reps per arm

Place one hand on a bench in a push-up position while holding a dumbbell in the other hand. Reach dumbbell towards the ground then drive your elbow back using your back. Return to straight while keeping your core tight. You can do this exercise on your knees if you need a modification.

Half Arnolds – 4 sets of 15 reps

Jump Rope – 3 minutes

Superset 3

Pull Ups (Assisted or Unassisted) – 4 sets of 10 reps

Rope Pull Machine – 50 reps total

Using the rope machine, place one hand on the rope and pull down, squeezing your back each time you pull. Do multiple reps with one arm, then switch arms and repeat.

Jump Rope – 3 minutes

Superset 4

Rear Delt Flys (Seated) – 4 sets of 12 reps

Bent Over Barbell Rows – 4 sets of 12 reps

Using the barbell on the ground attachment while slightly bent over with a straight back, pull the bar towards your body using your lats, not your arm.


15-20 minutes of incline walks/sprints on the treadmill.