Cable Rear Delt FLY

Place the pulleys on a low position below your knees and cross your arms, grasping a handle with each hand. Your feet should be hip-distance apart with your knees slightly bent. Bend at the hips so you are slightly leaning forward. Begin with the cables low and your arms crossed. Raise your arms up until they reach shoulder level. Feel the squeeze in your shoulders and back and return your arms back down to the starting position in a slow, controlled motion.

DUMBBELL SIDE Lateral Raise

Stand with your torso upright and a dumbbell in each hand held at arm’s length. The elbows should be close to the torso. The palms of the hands should be facing your torso. Your feet should be about shoulder-width apart. Keeping your arms very slightly bent and the torso stationary, lift the weights out to your sides until they are about shoulder level height while exhaling. Feel the contraction for a second and begin to lower the weights back down to the starting position while inhaling.

Seated DUMBBELL Press

Sit with your back tucked firmly against a backrest with your shoulders and glutes making contact with the bench. Take a dumbbell in each hand. Slowly lift the dumbbells to shoulder height, palms facing forward. Exhale as you press the dumbbells overhead until your arms are straight. Then, in a controlled manner, bend your elbows and lower the weight back down to shoulder height.

Cable Front Raise

Stand with your back to the cable machine, and a d-handle attachment set up on the low-pulley. Hold the d-handle down at your side, a slight bend in the elbow. Slowly lift your arm forward until your hand reaches shoulder level. Do not lock out the elbow. Control the pull of the weight as you return slowly back to starting position.

Machine Shoulder Press

Grab the handles so they are shoulder height, or slightly higher. Lift the handles as you exhale and you extend the arms fully. Hold the contraction at the top of the movement without locking out your elbows, then lower the weight back to the starting position.

Shrug

Stand with a dumbbell on each hand (palms facing your torso), arms extended on the sides. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. In an “I don’t know” type gesture. Hold the contraction at the top for a second before returning to the starting position. Your arms should remain extended at all times.

Cardio:

STAIR OR ELLIPTICAL INTERVAL – 30 MINUTES

INTERVAL TRAINING – workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods.