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.