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

Workout plan 2

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 military press + bent over barbell rows 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 military press + bent over barbell rows for approximately 10 reps

-take about a minute rest

Strength Superset

-3 working sets of military press + bent over barbell rows 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

You may prefer to do the military press free weight as shown below

military press

 

Or, you may prefer to use the smith machine

smith machine

High intensity Superset

-3 sets of 10-12 reps

-side lateral raises + seated cable rows

Take only 30-45 seconds rest in between sets

High intensity superset

-3 sets of 10-12 reps.

-dumbbell shrugs + lat 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 instead of dumbbells if you like

kettle bells

Cardio

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

Day4 PDF