Back and Shoulder Workout Routine

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Today’s…

workout of the day, we are going to be doing a back and shoulder workout routine. 

Cardio Round 1…

The first round of cardio will completely up to you! You can use cardio ideas that we have done in the past like a HIIT treadmill interval or stairmaster with different levels of intensity. The whole point for cardio is to get the body warmed up and ready for the workout. 

Weights Round 1…

We will be doing only 1 round of weights today’s which we will be doing some dumbbell work and machine exercises. There are some supersets throughout this workout which will give this workout a slight intensity built into it. For the most part, this workout is focused on strength, so challenge yourself with weight but also keep good form! 

Abs…

To end the workout, we will add in some ab work! We are only doing 2 exercises here both for 4 sets and 20 reps a set!. 

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. bac

back and shoulder workout routine

Cardio

 – 10 minute warmup of your choice

 

Weights

– dumbbell shoulder press 4×12

     – superset with dumbbell front raises 4×12

– dumbbell arnold press 4×12

     – superset with dumbbell lateral raises 4×12

– cable lat pull down 4×12

– high row machine 4×12

– lat pull down machine 4×12

 

Abs

 -toe touches 4×20

 – leg raises 4×20

 

Stretch and hydrate!!!

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 workout routine

Cardio

 – 10 minute warmup of your choice

 

Weights

– dumbbell shoulder press 3×10

     – superset with dumbbell front raises 3×10

– dumbbell arnold press 3×10

     – superset with dumbbell lateral raises 3×10

– cable lat pull down 3×10

– high row machine 3×10

– lat pull down machine 3×10

 

Abs

 -toe touches 3×20

 – leg raies 3×20

 

Stretch and hydrate!!! 

 

 

Demo of Exercises: 

Dumbbell shoulder press

Dumbbell arnold press
Dumbbell front raises
Dumbbell lateral raises
Cable Lat Pull Down
High Row Machine

Lat Pull down machine

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).

 

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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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