Workout Schedule – November

Week 3 – Day 2 – Shoulders & Triceps

Superset 1

Dumbbell Lateral Raises - 3 sets of 10 reps

Dumbbell Front Raises - 3 sets of 10 reps

Arnold Press - 3 sets of 10 reps

Using two dumbbells, start with your elbows up at a 90-degree angle with both palms facing you. Open up both arms to the side still at 90 degrees with your elbows, then shoulder press to the ceiling, then bend back down to starting position.

Jump Rope – 3 minutes

Superset 2

Up and Over Barbell Press – 4 sets of 10 reps

Single Arm Cable Front Raise – 4 sets of 10 reps

Using a handle on the cable, face away from cable and start with arm by your side. Drive it forward and up to 90 degrees then return to starting.

Jump Rope – 3 minutes

Superset 3

Shoulder Bombs – 3 sets of 8 reps

Cable Upright Row – 3 sets of 12 reps

Barbell Front Raise – 3 sets of 10 reps

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