Workout Schedule – March

Week 4 Day 1 – Shoulders

Superset 1 – 6 sets

Shoulder bombs - 6 reps total

using two DB’s, start holding both of them by your sides, then lift all the way out and up overhead with straight arms then bend back down to starting, then repeat same thing 180 all the way up forward.

Barbell Shoulder Press - 6 reps (heavy weight)

Jump Rope – 2 sets of 2 minutes

Superset 2 – 5 sets

Barbell front raise - 10 reps

using a barbell or weighted bar, hold it with straight arms in front of you, then lift to 90 degrees then lower back down to starting position.

Seated laterals - 10 reps

grab two DB’s, sit on a bench, start with both DB down by your sides, then lift both arms straight out and up to 90 degree then back down to starting position.

Jump Rope – 2 sets of 2 minutes

Superset 3 – 4 sets

Military DB seated press - 6 sets (heavy)

sitting down holding two DB’s with your elbows out at a 90 degree, press up and down.

Kneeling 180 laterals - 6 sets

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.

Front, lateral, 180 lateral - 6 reps

holding two DB’s straight by your sides, lift front palms down, then side palms down, then out and all the way to the top then back to start, keep repeating: front, lateral, then 180 raise.


15-20 minutes of incline walks/sprints on the treadmill.