By following this workout plan, you agree to our medical disclaimer.

Workout plan 1

Day 4: Shoulders, Back, Obliques, Cardio

Warm up

-start with 5 minutes of cardio of your choice

-move into some rotator cuff stretches, followed by some back stretches

-warm-up set of 1/3 of your working weight for dumbbell shoulder press + lat pulldowns for approximately 10 reps

-move into another set of rotator cuff stretches and then some back stretches

-warm-up set of 2/3’s of your working weight for dumbbell shoulder press + lat pulldowns for approximately 10 reps

-take about a minute rest

Strength Superset

-3 working sets of shoulder dumbbell press + lat pulldowns in the 5-8 rep range. Take approximately one to one and half minute rest in between sets

-take about a minute rest after third and final set

High intensity Superset

-3 sets of 10-12 reps

-front lateral raises + machine rows

Take only 30-45 seconds rest in between sets

High intensity superset

-3 sets of 10-12 reps.

-barbell shrugs + close-grip pulldowns

Take only 30-45 seconds rest in between sets

Oblique twists

-3 sets of 10-12 reps (ideally to failure each set)

You can use kettle bells as well if you like

k bells

Cardio

-Finish off this workout with 15 minutes of cardio of your choice

Day 4 PDF