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Today’s…
Cardio Round 1…
For today’s cardio, we are going to start it off with a 15 minute run on the treadmill. This is a great way to wale those muscles up and get the blood flowing. If it is nice outside, feel free to substitute this with a 10 minute run outside instead.
Circuit…
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 Complete Back and Shoulder workout:
Cardio:
15 Minute Run
dumbbell shoulder press – 4×10
Superset with dumbbell lateral raises – 4×10
3 rounds of the following:
– 10 reps of barbell SHrug
– 10 reps barbell bentover row
– max number of pull ups
Cable lat pull down – 4×10
Face pulls – 4×10
One arm cable rows – 4×10 (each arm)
One arm cable lateral raises – 4×10 (each arm)
5 Minutes on row machine
Dumbbell Shoulder Press:
Dumbbell Lateral Raises:
Barbell Shrug:
Barbell Bentover Row:
Cable Lat Pull Down:
Face Pulls:
One Arm Cable Rows:
One Arm Cable Lateral Raises:
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).
