Workout Schedule – September
Week 4 – Day 2 – Rear Delts & Shoulders
Superset 1
Standing Cable Rear Delt Pull - 4 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.
Dumbbell Upright Row – 4 sets of 10-12 reps
Half Arnolds - 4 sets of 15 reps
Jump Rope – 3 minutes
Superset 2
Rear Delt Machine Flys – 4 sets of 12 reps
Up and Over Barbell Press – 4 sets of 10 reps
Jump Rope – 3 minutes
Superset 3
Lateral Circles – 3 sets of 10 reps each direction
Holding two dumbbells straight out at 90 degrees, do circle reps forward for however many reps, then do the same amount backwards.
Military Seated Press – 3 sets of 12 reps
Sitting down holding two dumbbells with your elbows out at a 90-degree angle, press up and down.
Machine Lateral Raises – 3 sets of 10 reps
Using a machine, place forearms under the pads and lift to 90 degrees then come back down, using your shoulders to lift.