Workout Schedule – March

Week 2 Day 2 – Back and Rear delts

Superset 1 – 4 sets

Rear delt negatives (w/ 3 sec pause) - 12 reps

using a rear delt machine, pull both arms out slow/controlled, then hold at the back, then return to beginning.

Wide Grip Straight Arm Pulldowns – 12 reps

Using a bar hooked to the cables, stand away from the cable slightly bent over, keeping back straight not hunched. Pull the bar towards hips, focusing on pulling it with your lats. Make sure to keep your arms straight.

Jump Rope – 4 minutes or 2 sets of 2 minutes

Superset 2 – 3 sets

Rear Delt Lifts (Machine) – 10 reps

Using a machine, place both hands on the handles, starting with your hands by your ankles. Slightly bend at your waist while keeping your back straight then lift and lower using only your delts.

Incline bench back flys - 12 reps

lay on your stomach on a incline bench, hold a DB in each hand with straight arms towards the ground, pull both arms out to the sides squeezing your back to 90 degrees then lower back to starting.

Dumbbell Half Arnolds – 15 reps

using two DB’s lift both arms up holding them at a 90 degree angle palms facing out, then turn palms in toward face keeping elbows up, keep repeating in and out.

Jump Rope – 4 minutes or 2 sets of 2 minutes

Superset 3 – 4 sets

Alternating Single Arm Cable Pulldowns – 10 reps per arm

Using the rope on the cables, stand away from the cable bent over slightly with a flat back. Grab the rope with one arm, pull towards hip, then return to starting position. Keep your arm straight and pull with your back.

Single Arm Cable Rear Delt Lift – 4 sets of 10 reps per arm

Using a cable machine on the lowest setting, stand bent over with back straight. Hold the cable with one hand and a straight arm and lift out to the side using only your delt muscle.