Workout Schedule – February

Week 4 – Day 4 – Shoulders

Superset 1

Dumbbell Lateral Raises – 5 sets of 10 reps

Dumbbell Front Raises – 5 sets of 10 reps

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.

Jump Rope – 3 minutes

Superset 2

Barbell Shoulder Press – 4 sets of 10 reps

Bent Over Single Arm Cable Rear Delt Flys – 4 sets of 10 reps

Shoulder Bombs – 4 sets of 8-10 reps

Jump Rope – 3 minutes

Superset 3

Plate Curl to Press – 3 sets of 15 reps

Cable Rear Delt Pull – 3 sets of 12 reps per arm

Use a cable set to the middle notch. Grip the cable straight out in front of your face then pull to the side keeping your arm straight only using your delt to pull not your back. Return to starting position and repeat for the desired number of reps.

Jump Rope – 3 minutes


Dumbbell Lateral Raises – 100 reps (Do as many as you can without stopping!)