Workout Schedule – October

Week 3 – Day 4 – Shoulders

Superset 1

Barbell Shoulder Press - 4 sets of 10 reps

Seated Half Arnolds – 4 sets of 15 reps

Front to Lateral Raise – 4 sets of 10 reps

Jump Rope – 2 sets of 2 minutes

Superset 2

Dumbbell Upright Rows – 5 sets of 15 reps

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

Standing Cable Rear Delt Pull – 5 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.

Superset 3

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.

Plate Frontal Raises – 4 sets of 10-12 reps

Seated Military Press – 4 sets of 15 reps

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

Jump Rope – 2 sets of 2 minutes