Workout Schedule – November

Week 1 – Day 3 – Rear Delts & Shoulders

Superset 1

Barbell Shoulder Press - 4 sets of 10 reps

Seated Half Arnold – 4 sets of 15 reps

Front to Lateral Raises – 4 sets of 6-8 reps

Superset 2

Dumbbell Upright Rows – 5 sets of 12 reps

Standing Cable Rear Delt Pull – 5 sets of 12 reps per arm

Use a cable set to the middle notch. Grip the cable straight out in front of your face then pull to the side keeping your arm straight only using your delt to pull not your back. Return to starting position and repeat for the desired number of reps.

Superset 3

Rear Delt Lifts – 4 sets of 10 reps

Using a machine, place both hands on the handles, starting with your hands by your ankles. Slightly bend at your waist while keeping your back straight then lift and lower using only your delts.

Plate Frontal Raises – 4 sets of 10 reps

Seated Military Press – 4 sets of 10 reps

Sitting down holding two dumbbells with your elbows out at a 90-degree angle, press up and down.


Jump Rope – 2-3 sets of 3 minutes

Up Up Down Downs – 2-3 sets of 20 reps

Start in a push-up position on the ground, toes and hands, then drop to one elbow at a time, then press back up one arm at a time back to starting position on your hands, keep walking hands and elbows up up down down.