Read Time3 Minute, 22 Second

Today’s…

workout of the day, we are going to be doing a Back and Shoulder High Intensity Circuit Workout.

Cardio Round 1…

The first round of cardio will be a 10 minute interval run on the treadmill. The first 5 minutes you will run at your normal pace. The next 5 minutes will be more intense, challenging you. This will get the body warmed up and to get the blood flowing. If you are unable to run a mile, do a incline walk instead. 

Weights Round 1…

The first round of weights will compose of 5 different exercises. You can gradually increase the weight throughout each set. Some of the exercises you can either use dumbbell or barbell so that is totally up to you. Be sure to isolate the muscles for the best results. Try to minimize the amount of time you rest in between each set as well. This will increase the overall intensity of the workout. 

Cardio Round 2…

For our second round of cardio we are going to do 6 minutes on the stairmaster, all 6 minutes should be high intensity. This will keep your heart rate and the intensity of the workout up throughout the workout.

Wights Round 2…

The second round of weights we will be using cables for some of the exercises. Will we be focusing on 3 exercises, all for a total of 4 sets for 10 reps each. 

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 high intensity circuit workout

Treadmill 

 – 5 minute warm up run

 – 1 minute of 1 mph increase

 – 1 minute of another 1 mph increase

– 1 minute of 1 percent incline increase

– 2 minute jog it out

Weights

– 4 rounds of:

    – 10 reps of barbell military press

    – 10 reps dumbbell front raises

    – 10 reps dumbbell lateral raises

    – 10 reps dumbbell bent over row

    – 10 reps of upright row

Stairmaster – 6 minutes high intensity

Weights round 2

– 4 rounds of:

    – 10 reps of cable one arm row

    – 10 reps of lat pull downs

    – 10 reps of one arm cable lateral raises

Abs

 – 2 rounds of

     – 30 second high plank

     – 30 second low plank

     – 30 second side plank (each side)

Stretch it out!

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. 
back and shoulder high intensity circuit workout

Treadmill (everything is at a 2 percent incline)

 – 10 minute jog or incline walk

Weights

– 2-3 rounds of:

    – 10 reps of barbell military press

    – 10 reps dumbbell front raises

    – 10 reps dumbbell lateral raises

    – 10 reps dumbbell bent over row

    – 10 reps of upright row

Stairmaster – 6 minutes high intensity

Weights round 2

– 2-3 rounds of:

    – 10 reps of cable one arm row

    – 10 reps of lat pull downs

    – 10 reps of one arm cable lateral raises

Abs

 – 1 round of

     – 30 second high plank

     – 30 second low plank

     – 30 second side plank (each side)

Stretch it out!

Demo of Exercises: 

Barbell military press 

Dumbbell front raises 

Dumbbell lateral raises 

Dumbbell bent over row

Upright row 

Cable one arm row

Lat pull downs

Cable 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).

 

1 0

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.
Happy
Happy
0 %
Sad
Sad
0 %
Excited
Excited
0 %
Sleppy
Sleppy
0 %
Angry
Angry
0 %
Surprise
Surprise
0 %

Leave a Reply

Close
%d bloggers like this: