Workout Schedule – March

Week 4 Day 5 – Chest and Shoulders

Superset 1 – 4 sets

Dumbbell Lateral Raises – 10 reps

Single arm cable cross - 10 each arm

Plank up up down downs - 2 sets of 40 sec

on the ground get on your hands and feet (push up position), bend your arms one at a time to go down to a plank position keeping your core tight, then push back up one arm at a time to push up position, keep alternating up up down down.

Superset 2 – 5 sets

Chest press machine - 10 reps

find a chest press machine, sit down and press the weight up and out.

Bent Over Single Arm Cable Rear Delt Flys – 10 reps

Plank up up down downs - 2 sets of 40 sec

on the ground get on your hands and feet (push up position), bend your arms one at a time to go down to a plank position keeping your core tight, then push back up one arm at a time to push up position, keep alternating up up down down.

Superset 3 – 3 sets

Cable chest crosses - 15 reps

grab two cables across from each other (one in each hand), stand slightly forward so your arms are slightly behind your body, then pull both arms straight up with palms up to 90 degrees then lower back down to starting position.

Up and Over Barbell Press - 8-10 reps

using a barbell, press up and over head alternating, front to back = 1 rep.

Plank up up down downs - 2 sets of 40 sec

on the ground get on your hands and feet (push up position), bend your arms one at a time to go down to a plank position keeping your core tight, then push back up one arm at a time to push up position, keep alternating up up down down.