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Get Bigger, Faster, and Stronger with this 60 - Minute High Intensity Back and Shoulder Workout

Today’s…

workout of the day, we are going to be doing a 60 – Minute High Intensity Back and Shoulder Workout. This is a great workout to build lean muscle mass and strength.

Cardio…

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. This is going to be one of our longer runs of the week, so take your time with it and have a good pace.

Circuit…

For our circuit today we are going to be focusing on full body using nothing but body weight. This is a 9 exercise workout broken out into 2 circuits, which we will do 4 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. 

High Intensity Back and Shoulder Circuit:

60 - Minute High Intensity Back and Shoulder Workout

Cardio:

– 3 mile run

 

4 rounds of the following:

– 20 reps dumbbell shrug

 – 10 reps dumbbell shoulder press

 – 10 reps dumbbell bent over row

 – 10 reps dumbbell lateral raises

 – 10 reps pulls ups

 

4 rounds of the following:

– 10 reps dumbbell arnold press

 – 10 reps dumbbell upright row

 – 10 reps dumbbell front raises

 – 10 reps pulls ups or pushups

Barbell Shrugs:

Dumbbell Lateral Raises:

Dumbbell Shoulder Press:

Barbell Bentover Row:

Arnold Press:

Upright 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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