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Today’s…

workout of the day, we are going to be doing a back and shoulder workout which should target all of your back and shoulder muscles. Since we won’t be spending that much time doing cardio today, make sure you put your all into it. 

Cardio Round 1…

To start off the workout, we are going to do a quick 5 minute HIIT treadmill run. We will do a 1 minute jog, followed by increasing the speed 1 mph for 1 minute, doing this 2 more times before bringing it back down to a jog for 1 minute. This cardio is designed to get your body ready for the workout, so even if you don’t want to do the speed progression on the treadmill, do something that will get your body warmed up. 

Weights Round 1…

 
In today’s workout, the first round of weights is going to be a HIIT circuit composing of 4 different exercises for 12 reps each, followed by a 30 second rest. This will keep the intensity of the workout high along with your heart rate. 

Cardio Round 2…

Our mid workout cardio is going to be a 5 minute stairmaster. Since we are only doing it for 5 minutes, challenge yourself and crank up the intensity! 

Weights Round 2…

The second round of weights we will be using cables to change up the resistance from what we usually do. We will do 4 exercises here for 12 reps a piece. This round of weights is not setup in a circuit, but if you want to get more out of your workout, then turn it into a circuit like the first round!

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 workout of the day

Treadmill

 – 1 minute jog

 – 1 minute increase speed 1 mph

– 1 minute increase speed 1 mph

– 1 minute increase speed 1 mph

– 1 minute jog

Weights

 4 rounds of:

    – 12 reps of dumbbell shoulder press

    – 12 reps of lateral raises

    – 12 reps of dumbbell bentover row

    – 12 reps of dumbbell shrug

    – 30 second rest

Cardio round 2

  – 5 minute stairmaster

Weights

– lat pull down 4×12

– cable row 4×12

– one arm cable lateral raise 4×12 (each arm)

– pull ups 4x max (try and get as many pulls as you can each round)

– 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 workout of the day

Treadmill 

 – 1 minute jog

 

Weights 

 3 rounds of:

    – 12 reps of dumbbell shoulder press

    – 12 reps of lateral raises

    – 12 reps of dumbbell bentover row

    – 12 reps of dumbbell shrug 

    – 30 second rest

 

Cardio round 2

  – 5 minute stairmaster

 

Weights

– lat pull down 3×12

– cable row 3×12

– one arm cable lateral raise 3×12 (each arm)

– pullups 3x max (try and get as many pulls as you can each round)

 

– stretch it out! 

 

Demo of Exercises: 

 

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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