Workout Schedule – October

Week 1 – Day 2 – Back & Rear Delts

Superset 1

Wide Grip Pull Downs - 4 sets of 12 reps

Using a bar hooked to the cables, stand away from the cable slightly bent over, keeping back straight not hunched. Pull the bar towards hips, focusing on pulling it with your lats. Make sure to keep your arms straight.

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.

Superset 2

Reverse Back Flys – 4 sets of 12 reps

Using dumbbells, perform a wide fly hitting a box shape at the top of every exercise.

Single Arm Dumbbell Row – 4 sets of 10 reps per arm

Hold one DB down towards the ground and place the other hand on a bench. Pull dumbbell back towards your hip then return to starting position. Focus on pulling with your back and lat.

Superset 3

Alternating Single Arm Lat Pull Down – 4 sets of 12 reps per arm

Using two handles on the lat pull down machine, alternate pull downs, squeezing lat at the bottom.

Single Arm Cable Rear Delt Lift – 4 sets of 10 reps per arm

Using a cable machine on the lowest setting, stand bent over with back straight. Hold the cable with one hand and a straight arm and lift out to the side using only your delt muscle.


Jump Rope – 3 sets of 2 minutes

Up Up Down Downs – 3 sets of 1 minute

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.