Workout Schedule – October

Week 2 – Day 4 – Shoulders

Superset 1

180 Lateral Raises - 6 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.

Arnold Press – 6 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.

Barbell Shoulder Press – 6 sets of 10 reps

Superset 2

Machine Lateral Raises – 5 sets of 12 reps

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

Shoulder Bombs – 5 sets of 8-10 reps

Superset 3

Front to Lateral Raises – 4 sets of 10 reps

Dumbbell Upright Row – 4 sets of 15 reps

Walk Outs to Push Up – 4 sets of 12 reps

Bend over and touch your toes, then walk forward with your hands to a push-up position. Perform a push-up then walk hands back in towards your feet and repeat.

Cardio Burst

Jump Rope – 4-5 sets of 3 Minutes

Up Up Down Downs – 4-5 sets of 20 reps

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.