Workout Schedule – June

Week 3 – Day 5 – Shoulders

Superset 1

Single Arm Cable Lateral Raise – 4 sets of 10 reps per arm

Cable Delt Rotations – 4 sets of 10-12 reps

Use two handles on the cable machine and pull the handle towards your chest with your elbows up. Keep your elbows up and lift your hands to the ceiling before coming back down.

Jump Rope – 3 minutes

Superset 2

Shoulder Bombs – 4 sets of 10 reps

Arnold Press – 4 sets of 15 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 3

Shoulder Press Machine – 4 sets of 15 reps

Using a shoulder press machine, do 5-10 dual presses (arms together) and then alternate single arm presses for 5-10 reps or however many reps the workouts asks for.

Rear Delt Fly Machine – 4 sets of 12 reps

Jump Rope – 3 minutes

Superset 4

Lateral Circles – 4 sets of 10 reps per direction (front and back)

Holding two dumbbells straight out at 90 degrees, do circle reps forward for however many reps, then do the same amount backwards.

Military Dumbbell Seated Press – 4 sets of 12 reps

Sitting down holding two dumbbells with your elbows out at a 90-degree angle, press up and down.