Workout Schedule – October

Week 1 – Day 5 – Shoulders

Superset 1

Dumbbell Lateral Raises - 5 sets of 10 reps

Arnold Press – 5 sets of 15 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 – 2 sets of 2 minutes

Superset 2

Up and Over Barbell Press – 4 sets of 10 reps

Dumbbell Front Raises – 4 sets of 10 reps

Jump Rope – 2 sets of 2 minutes

Superset 3

Shoulder Bombs – 4 sets of 10 reps

Cable Single Arm Lateral Raise – 4 sets of 10 reps per arm

Jump Rope – 2 sets of 2 minutes