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Get Your Dream Physique with this Workout

Today’s…

workout of the day, we are going to be doing a Cardio Back and Shoulder Workout. This is a great workout to get your heart rate up and also build some lean muscle.  

Cardio Round 1…

For today’s cardio, we are going to be doing a 2 mile run. This is a great way to get your heart rate up and the blood flowing. We are trying to put some emphasis on cardio with this workout. 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 using barbells and 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. The first circuit is going to target lower body and the second circuit is going to target upper body. 
 

Abs…

For abs we are going to do 4 different exercises for a desired amount of reps. This should get your abs 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. 

Cardio Back and Shoulder Workout:

Cardio Back and Shoulder Workout

Cardio:

 – 2 mile run on the treadmill

 

 Circuit:

 – 4 rounds of the following:

    – 10 reps of barbell shrugs

    – 10 reps of dumbbell upright row

    – 10 reps of dumbbell front raises

    – max reps of pull ups

 

 – 3 rounds of the following:

    – 10 reps of barbell bent over row

    – 10 reps of dumbbell shoulder press

    – 10 reps of dumbbell lateral raises

    – 10 reps of max pull ups

 

 Abs:

  – 4 rounds of the following:

    – 15 reps of weighted toe touches

    – 30 reps of scissor kicks

    – 3o reps of mountain climbers

    – 30 seconds of high plank

 

Stretch!

Barbell Shrug:

Dumbbell Upright Row:

Dumbbell Front Raises:

Barbell Bent Over Row:

Dumbbell Shoulder Press:

Dumbbell Lateral Raises:

Weight Toe Touches:

Scissor Kicks:

Mountain Climbers:

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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