Workout Schedule – March

Week 2 Day 4 – Shoulders

Superset 1 – 4 sets

Cable Rope Front Raises - 12 reps

using a rope attachment on the lowest notch on the cable, hold it between legs facing away from the cable machine, lift both arms up to 90 then return to starting.

Shoulder bombs - 8-10 reps

hold two DB’s by your sides, lift both arms out and up all the way up to the side overhead then bend and return arms down, then lift both arms up to the front all the way overhead then bend both arms and bring them back down to starting.

Superset 2 – 4 sets

Machine lateral raises - 15 reps

using a machine, place forearms under the pads, lift to 90 then back down, using your shoulders.

Walk outs to push up - 12 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, repeat.

Superset 3 – 6-7 sets

DB lateral raises - 10 reps

holding 2 DB’s by your sides, lift out and up to 90 degree then back to starting.

DB front raises - 10 reps

hold 2 DB’s by your sides, lift both arms up and out in front of you to 90 degree then return to starting.


20 minutes on the Stairmaster.