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.