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Get Bigger, Faster, and Stronger with this Back and Shoulder Circuit

Today’s…

workout of the day, we are going to be doing a Back and Shoulder Circuit. This is a great back and shoulder workout that will not only build muscle but also work on your cardio.

Cardio Round 1…

For today’s cardio, we are going to be doing a 15 minute jog 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 using a barbell 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 before moving onto the next. After each round take about a 30 second break. 
 

Abs…

For abs we are going to do 4 different exercises for 30 seconds each and for a total of 4 rounds. 

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 Circuit:

Back and Shoulder Circuit

Cardio

– 15 minute jog

 

Circuit 1:

 – 4 rounds of the following:

    – 10 reps of barbell shrugs

    – 10 reps of dumbbell shoulder press

    – 10 reps of dumbbell bent over row

    – 10 reps of pull ups or max

 

Circuit 2:

 – 4 rounds of the following:

    – 10 reps of barbell bent over row

    – 10 reps of dumbbell lateral raises

    – 10 reps of dumbbell front raises

    – 10 reps of pull ups or max

 

abs:

 – 4 rounds of the following:

    – 30 seconds of high plank

    – 30 seconds of flutter kicks

    – 30 seconds of leg raises

    – 30 seconds of leg pull ins

 

Barbell Shrugs:

Dumbbell Shoulder Press:

Dumbbell Bentover Row:

Barbell Bentover Row:

Dumbbell Lateral Raises:

Dumbbell Front Raises:

Flutter Kicks:

Leg Raises:

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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