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Get Bigger, Faster, and Stronger with this Cardio Back and Shoulder Day

Today’s…

workout of the day, we are going to be doing a Cardio back and shoulder day. This is a great workout to build lean muscle mass and strength.

Cardio Round 1…

For today’s cardio, we will 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 15 minute run outside instead. 

Circuit…

For our circuit today we are going to be focusing on full body using nothing but body weight. This is a 8 exercise workout broken out into 2 circuits, which we will do 4 times. We will do each exercise for a desired amount of reps before moving onto the next. After each round take about a 30 second break. 
 

Abs…

For abs we are going to do 3 different exercises a desired amount of reps for each of them. We will do abs 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. 

High Intensity Back and Shoulder Circuit:

Cardio back and shoulder day.

Cardio:

 – 5K on the treadmill or outside

 

Circuit:

 – 4 rounds of the following:

    – 15 reps of barbell shrug

    – 10 reps of dumbbell shoulder press

    – 10 reps of bent over barbell row

    – 10 reps of dumbbell front raises

    – 10 reps of dumbbell lateral raises

    – 10 pull ups

 

 

 

  

Barbell Shrugs:

Dumbbell Lateral Raises:

Dumbbell Shoulder Press:

Barbell Bentover Row:

Dumbbell Front 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).

 

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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