Workout Schedule – March
Week 1 Day 5 – Shoulders
Superset 1 – 5 sets
Seated laterals - 10 reps
sitting down, hold two DB’s by your sides, lift both out and up to 90 degree then lower back to starting position, keep repeating.
Arnold press - 15 reps
using two DB’s, start with elbows up at a 90 degree both palms facing you, then 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.
DB curl to press - 10 reps
using two DB’s, 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 straighten both arms at the top, then reverse the same thing back down to starting position.
Superset 2 – 4 sets
Kneeling 180 laterals - 10 reps
kneeling down, start by holding a DB in each hand down by your sides, raise all the way up and out to the sides touching at the top in front of your face, then back down to starting.
Cable Upright Row - 12 reps
using a bar on the low cable notch, palms down, lift and drive elbows up and out, drive towards your chin, then return to starting.
Superset 3 – 3 sets
Barbell Shoulder Press - 10 reps
using a barbell, hold it under your chin, lift and press above your head then return to starting.
Cable single arm lateral raise - 10 each arm
using a handle on the lowest notch on the cable, lift one arm up and out to 90 degree then return to starting.
DB front raises - 12 reps
using two DB’s, hold to your sides, then lift both out and up in front of your body to 90 degree then return to starting.
15 minute steady run on treadmill or 15 minutes on bike