Workout Schedule – July

Week 2 – Day 4 – Shoulders

Superset 1

Cable Single Arm Lateral Raise - 5 sets of 12 reps per arm

Front to Lateral Raises - 5 sets of 10 reps

Jump Rope – 2 sets of 2 minutes

Superset 2

Bent Over Rear Delt Cable Flys - 4 sets of 15 reps per arm

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

Barbell Front Raise - 4 sets of 10-12 reps

Using a barbell or weighted bar, hold it with straight arms in front of you, lift to 90 degrees, then lower back down to starting position.

Superset 3

Single Arm Cable Front Raise - 3 sets of 10-15 reps per arm

Using a handle on the cable, face away from cable and start with arm by your side. Drive it forward and up to 90 degrees then return to starting.

Dumbbell Upright Rows - 3 sets of 15 reps

Jump Rope – 2 sets of 2 minutes

Burnout

Dumbbell Lateral 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.

Seated Half Arnolds - 5 sets of 10 reps

Walk Outs to Push Ups - 5 sets of 10 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.

Jump Rope – 5 sets of 1 minute