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.