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Build a bigger full body from the comfort of your home!

Today’s…

workout of the day, we are going to be doing a Back and Shoulder HIIT Dumbbell Workout. This is workout can be done at the gym or at home if you have the proper equipment! 

Cardio Round 1…

For today’s cardio, we are going to doing a 1 mile warmup run or jog. This is a great way to get your heart rate up and the blood flowing. If it is nice out, feel free to run outside instead. 

Circuit…

For our circuit today we are going to be focusing on back and shoulders using  dumbbells. This is an 9 exercise workout broken out into 2 circuits, which we will do 4 times. We will do each exercise for 10 reps or 20 seconds each before moving onto the next. After each round take about a 30 second break.
 

Abs…

For abs we are going to do 3 different exercise for a total of 4 sets. This should get your core burning! 

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. Back and Shoulder HIIT Dumbbell Workout

Back and Shoulder HIIT Dumbbell Workout:

Back and Shoulder HIIT Dumbbell Workout

Treadmill

– 1 mile warmup run

 

Circuit

 – 4 rounds of the following:

    – 10 reps of standing dumbbell shoulder press

    – 10 reps of dumbbell bentover row

    – 10 reps of dumbbell lateral raises

    – 10 reps of dumbbell shrug

    – 20 seconds of dumbbell lateral holds

 

Circuit

 – 4 rounds of the following:

    – 10 reps of dumbbell arnold press

    – 10 reps of dumbbell front raises

    – 10 reps of dumbbell upright row

    – 10 reps of pull ups

  

Abs

– 4 rounds of the following:

    – 20 reps of weighted toe touches

    – 20 scissor kicks

    – 10 leg pull ins

Dumbbell Shoulder Press:

Dumbbell Bentover Row:

Dumbbell Lateral Raises:

Dumbbell Shrugs:

Dumbbell Lateral Holds:

Dumbbell Arnold Press:

Dumbbell Front Raises:

Dumbbell Upright Rows:

Weighted Toe Touches:

Scissor Kicks:

Leg Pull Ins

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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