Workout Schedule – September

Week 2 – Day 4 – Shoulders

Superset 1

Cable Upright Rows - 6 sets of 12 reps

Dumbbell Lateral Raises – 6 sets of 10 reps

Jump Rope – 3 minutes

Superset 2

Rear Delt Machine Flys – 5 sets of 10 reps

180 Lateral Raises – 5 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 – 5 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.

Jump Rope – 3 minutes

Superset 3

Cable Cross Rear Delt Flys – 4 sets of 12 reps

Using the cable machine move the cable attachments so they are both in line with your shoulders. Face the cable machine and grab the cable across your body with each hand. Keep your arms straight and pull out and back using your delts to pull.

Seated Half Arnolds – 4 sets of 15-20 reps

Plank Up Up Down Downs – 2 sets of 30 seconds

Starting in push-up position, bend your arms one at a time to go down to a plank position while keeping your core tight. Then push back up one arm at a time to push-up position, alternating in an up up, down down pattern.


Dumbbell Front Raises – 3 sets of 10 reps

Cable Single Arm Lateral Raises – 3 sets of 12 reps per arm