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Today’s workout we are focusing on a back and shoulder circuit. To start it off, hop on a treadmill and do a one mile run. Run at your normal pace for the first .5 mile. To make it more difficult, increase the speed 1 mph for the next .25 mile. Then increase the speed another 1 mph for the last .25 mile. 

The run should get your blood flowing to get you ready for weights. The first exercise we will do is dumbbell shoulder press followed by Arnold press. These are both great exercises to increase shoulder strength and mass. 

Then you will do the circuit. This circuit is meant to be fast pace to keep your heart rate up. Try to minimize the amount of time you rest to get the most out of this circuit. I would shoot for  a 20 – 30 second break in between each round. 

After the circuit you will do lat pull down and cable rows which will focus on your back size and strength. Then abs! Crush through the ab circuit and feel them burn. 

Don’t forget to stretch afterwards! 

back and shoulder circuit

Less Intense Version:

 The goal with the less intense versions is to scale the workout back so someone who might just be starting to workout would be able to complete the workouts. If you find the less intense versions becoming too easy for you, but you cannot still do the full tailored option, I would suggest doing a mix of the 2. The best way to see results is to challenge yourself each and every day. 

About the Author

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space 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.

About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space 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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