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Build a bigger upper body with This Intense Back and Shoulder Workout

Today’s…

workout of the day, we are going to be doing a High Intensity Back and Shoulder Workout. This workout should be done at the gym.

Cardio Round 1…

For today’s cardio, we are going to do an interval run on the treadmill which will progressively get harder. We will do this interval for a total of 3 times. This is a great way to get your heart rate up and the blood flowing. 

Circuit…

Todays workout is going to be broken out into 2 circuits. The first one will be a 4 round 4 exercise circuit. Then we will take a 5 minute cardio break. During this cardio break, hit the stairmaster. If your gym doesn’t have a stairmaster, then feel free to do any exercise you want. This is to help keep the blood flowing and the heart rate up throughout the workout. Then we will have another 4 round 4 exercise circuit to finish up the weights portion of this workout. 
 

Abs…

For abs we are going to do 4 different exercise for a total of 4 sets. This should get your core burning! 

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 Workout:

Back and Shoulder Workout

Treadmill

– 3 rounds of the following:

    – 1 minute walk

    – 1 minute jog (5-7 mph)

    – 30 second run (7-9 mph)

    – 30 second push (9-11 mph)

 

Circuit:

– 4 rounds of the following

    – 10 reps dumbbell shoulder press

    – 10 reps dumbbell front raises

    – 10 reps dumbbell lateral raises

    – 10 reps dumbbell arnold press

 

Cardio

 – 5 minutes of stairmaster

 

Circuit:

– 4 rounds of the following:

    – 10 reps of pull ups

    – 10 reps of shrug

    – 10 reps of bentover row

    – 10 reps of dumbbell lat pulldown

 

Abs:

– 4 rounds of the following:

    – 10 reps or leg raises

    – 10 reps of v-ups

    – 10 reps of x-ups

    – 10 reps of weighted toe touches

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 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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