Workout Schedule – November

Week 4 – Day 1 – Shoulders

Superset 1

180 Lateral Raises - 5 sets of 10 reps

Using dumbbells, start with both arms down by your sides. Drive both arms out and up to the top above your head, twist so your palms face each other at the top, then return to starting position.

Barbell Shoulder Press – 5 sets of 10 reps

Superset 2

Machine Lateral Raises – 4 sets of 15 reps

Using a machine, place forearms under the pads and lift to 90 degrees then come back down, using your shoulders to lift.

Seated Single Arm Front Raise – 4 sets of 10 reps per arm

Using a dumbbell while sitting on a bench, hold the dumbbell with one arm between your legs towards the ground, then lift towards your front to 90 degrees, then back down to starting position. Control the lift on the way up and on the way down.

Superset 3

Military Dumbbell Seated Press – 4 sets of 10 reps

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

Lateral Circles – 4 sets of 1 minute

Holding two dumbbells straight out at 90 degrees, do circle reps forward for however many reps, then do the same amount backwards.