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.


Dumbbell Lateral Raises – 100 reps with as few breaks as possible