Workout Schedule – November

Week 4 – Day 5 – Rear Delts & Back

Superset 1

Standing Cable Rear Delt Pull - 4 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.

Cable Seated Dual Low Rows – 4 sets of 12 reps

Using two handles on the cable while seated, pull handles towards your hips then return to starting position. Can do both arms together or single arms for a varied workout.

Superset 2

Alternating Single Arm Lat Pull Downs – 4 sets of 10 reps per arm

Using two handles on the lat pulldown machine, alternate pulldowns, squeezing lat at the bottom.

Seated Half Arnolds – 4 sets of 15-20 reps

Superset 3

Rear Delt Machine Flys – 4 sets of 12 reps

Alternating Plank Rows – 4 sets of 12 reps per arm

Place two dumbbells under your hands while holding a push up position. Drive one elbow back lifting one arm off the ground while the other arm stays on the ground for support, then drive back down to the ground. Repeat with the other arm. Continue to exercise alternating arms while keeping your core tight and using your back/lats to lift each time.