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Today’s…

workout of the day, we are going to be doing a 50 Minute Complete Back and Shoulder workout.  This is a great back and shoulder workout that will not only work your muscles, but test your endurance. 

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…

For our workout today, we will have 1 superset, one circuit, and then 4 cable exercises. Push yourself throughout the workout. The best way to approach every workout is to have the mindset of wanting to shock your muscles. Test them new ways every workout. There are only so many exercises you can do, but you can always train them differently each time. Change up the weight or feel free to change up the number of reps. These workouts serve more as a template rather than a blueprint. 

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:

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).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space 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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