0 
0 Build a Bigger Upper body With this Killer back, Shoulder & Arm Workout
Today’s…
Cardio Round 1…
For today’s cardio, we are going to do a 10 minute warm up run, jog or walk. You can also change up the intensity here when you do it. 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…
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, Shoulders, & Arm workout:
Cardio:
– 10 minute run on treadmill
-4 rounds of the following:
– 10 reps of barbell shrug
– 10 reps of dumbbell shoulder press
– 10 reps of dumbbell front raises
– 10 reps of pull ups
– 4 rounds of the following:
– 10 reps of barbell bentover rows
– 10 reps of dumbbell arnold press
– 10 reps of dumbbell lateral raises
– 10 reps of hammer curls
– tricep pull downs 4×10
– superset with light dumbbell shoulder press 4×10
– cable face pulls 4×10
– superset with bicep curls 4×10
– cable one arm tricep extension 4×10 (each arm)
– superset with one arm dumbbell lateral raise 4×10 (each arm)
Barbell Shrug:
Dumbbell Shoulder Press:
Dumbbell Front Raises:
Bentover Rows:
Dumbbell Arnold Press:
Dumbbell Lateral Raises:
Hammer Curls:
Tricep Pull Down:
Face Pulls:
Bicep Curls:
One Arm Tricep Extension:
One Arm Dumbbell Lateral 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).
