Workout Schedule – January

Week 4 – Day 2 – Back and Shoulders


Jump rope - 1 min

DB lateral raises - (5 lbs. (super LIGHT WEIGHT) 20 reps, 5-6x or until your shoulders feel warm

Superset 1 – 5 sets

Machine low back rows - 12 reps

Using some sort of back row machine, low grip back rows, squeeze shoulder blades together each time you drive your elbows back.

DB front raises - 10 reps

Superset 2 – 4 sets

Single arm plank rows - 10 each arm

Place one hand on a bench in a push up position, hold a dumbbell in the other hand, reach dumbbell towards the ground then drive your elbow back using your back, then return to straight, keep core tight, you can go on your knees if you need modification.

Single arm upright row - 10 each arm

using the smith machine, hold the bar with one hand palm facing you, lift up towards your chin driving your elbow up, keep lifting up and down.

Superset 3 – 4 sets

180 lateral raises - 10 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.

Half arnolds - 15 reps

Finisher: 2-3x

Jump rope - 2 min

Up up down downs - 15 reps

on the ground get on your hands and feet (push up position), bend your arms one at a time to go down to a plank position keeping your core tight, then push back up one arm at a time to push up position, keep alternating up up down down.