This workout is loaded with supersets to keep intensity high in the last leg of his prep.
Cable Oblique Crunches Superset with Cable Crunches
Begin by setting up a single handle on a high cable machine. Grab the handle with the same side had as the oblique that you are trying to work. Next position yourself so that you are perpendicular with the cable. Keep chest up and begin by pulling the cable down and crunching down with your abs. Perform 10-15 reps and then immediately change the handle and grab with both hands, facing away from the machine and crunch straight down. Perform 10-15 reps. Perform this circuit 3-4 times with 30-60 seconds rest between sets.
Shoulder Press Machine Superset with Machine Lateral Raise
Adjust the seat height so that the handles are about 2 inches above your delts or so that your arm is bent to a 90-degree angle. Sit tall with your butt all the way back in the seat. Drive the handles up towards the ceiling once at the top, control the weight back down. Perform 10 reps, climbing weight up each set. Immediately go over to the lateral raise machine. You want to bring your hands straight out to your sides and slightly turn your wrists in like you’re pouring out a glass of water. You want to bring the weight up quickly and hold it at the top for 2 seconds. Perform this circuit 3-4 times with 30-60 seconds rest between sets.
Horizontal Cable Fly Superset with Dumbbell Lateral Raise
Set up two single grip handles on a double cable row machine. Lie back on the pad, lift the handles out towards your shoulders. Control the weight back down and perform 10 reps. Next go over to the dumbbell rack and perform dumbbell lateral raises. Stand tall with your chest up and shoulders pulled back. Lift your hands out and up until they are parallel with your shoulders. Control the weight back down. Perform this circuit 3-4 times with 30-60 seconds rest between sets.
Underhand Grip Cable Front Raise Superset with Bent Over Single Arm Rear Delt Fly
Set up a EZ bar handle on a cable machine. Stand up tall with the cable running between your legs. Keep your chest up high and your shoulders pulled back. Lift the handle until it is parallel with the floor. Control the weight back down and perform 10 reps. Immediately change the handle to a single handle. Bend over to 90-degree angle and position your body so that it is perpendicular to the cable. Pull the handle back and away from the base of the cable machine, stopping when your arms are in line with your body. Control the weight back down, stopping just before the weight is back on the floor in order to keep tension on the shoulder. Perform this circuit 3-4 times with 30-60 seconds rest between sets.