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

Today’s…

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

Cardio Round 1…

For today’s cardio, we will be doing a 5 minute jog or walk 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 10 minute run outside instead. 

Circuit…

For our circuit today we are going to be focusing on back and shoulders. This is a 10 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. 
 

Cardio…

To close out the workout, we are going to hit the stairmaster for 15 minutes. 

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 High Intensity Shoulder and Back Workout:

60 Minute High Intensity Shoulder and Back Workout

Cardio:

5 minute warmup jog or walk

 

4 rounds of the following:

   –          10 reps barbell shrug

   –           10 reps lateral plate or dumbbell raises

   –          10 reps of front plate or dumbbell raises

   –           10 reps dumbbell shoulder press

   –           10 pull ups

   –           Set of stairs

 

4 rounds of the following:

   –           10 reps barbell bent over row

   –           10 reps plate circled

   –           10 reps lateral plate or dumbbell raises

   –           10 reps Arnold press

   –           5 pull ups

   –           Set of stairs

 

 

15 minute stair master

Barbell Shrugs:

Dumbbell Lateral Raises:

Dumbbell Front Raises:​

Dumbbell Shoulder Press:

Barbell Bentover Row:

Dumbbell Circles:

Lateral Dumbbell 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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