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0 Get Bigger, Stronger and Leaner with this HIIT Back Shoulder and Arm Workout
Today’s…
workout of the day, we are going to be doing a HIIT back shoulder and arm workout. This is a great upper body workout to do if you are short on time and looking for an efficient workout targeting upper body major muscle groups.
Cardio Round 1…
For today’s cardio, we are going to do a 10 minute warm up jog. 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 of the treadmill.
Circuit…
For our circuit today we are going to be focusing on full body using dumbbells. This is a 8 exercise workout broken out into 2 circuits, which we will do 4 times. We will do each exercise for a total of 10 reps each before moving onto the next. After each round take about a 30 second break. Back, shoulders and arms have been incorporated into each of the circuits.
Abs…
For abs we are going to do 3 different exercises for a set number of reps for each. We will do this circuit for a total of 3 times.
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.
HIIT Back Shoulde and Arm Workout:
Cardio:
– 10 minute run to warmup
Circuit:
– 4 rounds of the following:
– 10 reps of standing dumbbell bicep curl
– 10 reps of dumbbell shoulder press
– 10 reps of dumbbell tricep extension
– 10 reps of dumbbell row (right side
– 10 reps of dumbbell row (left side)
– set of stairs or 30 jumping jacks
– 30 second break
Circuit:
– 4 rounds of the following:
– 10 reps of dumbbell hammer curls
– 10 reps of standing dumbbell skull crushers
– 10 reps of dumbbell bent over row
– 10 reps of dumbbell lateral raises
– 30 second break
Abs:
– 3 rounds of the following:
– 20 reps of weighted toe touches
– 30 reps of mountain climbers
– 20 reps of weighted russian twists
Stretch!
Standing Bicep Curl:
Dumbbell Shoulder Press:
Tricep Extension:
Dumbbell Row:
Hammer Curls:
Dumbbell Skull Crushers:
Dumbbell Bent Over Row:
Dumbbell Lateral Raise:
Weighted Toe Touches:
Mountain Climbers:
Weighted Russian Twists:
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).
