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Get Bigger, Faster, and Stronger with this High Intensity Back and Shoulder Circuit

Today’s…

workout of the day, we are going to be doing 60 Minute Back and Shoulder Cardio Workout. This is a great workout to build lean muscle mass and strength. This is also another workout in our Half Marathon training series.

Cardio Round 1…

For today’s cardio, we will be doing a 3 mile jog on the treadmill. 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 3 mile run outside instead. With this run, you should also try increasing the intensity at least every mile of the run, whether that is by increasing the speed or adding an incline.

Circuit…

For our circuit today we are going to be focusing on back and shoulders. This is a 6 exercise workout broken out into just 1 circuit, which we will do 5 times. We will do each exercise for a desired amount of reps before moving onto the next. After each round take about a 30 second 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. 

60 Minute Back and Shoulder Cardio Workout:

60 Minute Back and Shoulder Cardio Workout

Cardio:

-3 mile run on the treadmill

 

Circuit:

5 Rounds of the following:

    – 10 reps of Dumbbell Shoulder press

    – 10 reps of dumbbell bentover row

    – 10 reps of dumbbell shrug

    – 10 reps of dumbbell lateral raises

    – 10 reps of dumbbell front raises

    – 6 to 10 reps of pull ups

Barbell Shrugs:

Dumbbell Lateral Raises:

Dumbbell Shoulder Press:

Barbell Bentover Row:

Dumbbell Front 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 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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