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Get Bigger and Stronger With This 50 Minute Back and Shoulder circuit

Today’s…

workout of the day, we are going to be doing a 50 Minute Back and Shoulder circuit. We are finally getting back into the gym so be sure to not over do it! 

Cardio Round 1…

For today’s cardio, we are going to start off with a 1 mile run and then also end the workout with a 1 mile run. This will get those that are doing the 10K and half marathon running challenge your run for the day. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a run outside instead.

Circuit…

For our circuit today we are going to be focusing back and shoulders do a variety of dumbbell and barbell exercises. This is a 8 exercise workout broken out into 2 circuits, which we will do 5 times. We will do each exercise for a total of 10 reps each before moving onto the next. After each round take about a 30 second to a minute break.

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

50 Minute Back and Shoulder Circuit:

50 Minute Back and Shoulder Circuit

 

Cardio

– 1 mile run

 

Circuit:

5 rounds of the following:

 – 10 reps barbell or dumbbell shrug

 – 10 reps dumbbell arnold press

 – 10 reps dumbbell bent over row

 – 10 reps pull ups

 

5 rounds of the following:

 – 10 reps barbell bentover row

 – 10 reps pull ups

 – 10 reps dumbbell lateral raises

 – 10 reps dumbbell shoulder press

 

Cardio:

 – 1 mile run

Shrug:

Arnold Press:

Dumbbell Bentover Row:

Barbell Bentover Row:

Dumbbell Lateral Raises:

Dumbbell Shoulder Press:

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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