Workout Schedule – June
Week 4 – Day 3 – Back & Shoulders
Superset 1
Behind the Head Lat Pulldowns – 4 sets of 12 reps
Using the lat pulldown machine while sitting down, reach up and hold onto the bar with both hands and pull down the bar behind your head, then return to starting position.
Dumbbell Lateral Raises – 4 sets of 10 reps
Single Arm Cable Front Raise – 4 sets of 10 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.
Superset 2
Single Arm Mid Rows (Machine) – 4 sets of 12 reps per arm
Front to Lateral Raises – 4 sets of 10 reps total (front to lateral is 1 rep)
Dumbbell Curl to Press – 4 sets of 15 reps total
Using two dumbbells, start with both arms straight by your sides. Bend and curl palms up towards you, then keep pressing and turn palms out to a shoulder press and straighten both arms at the top, then reverse and do the same thing on the way back down to starting position.