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0 Build a bigger Upper body with this Intense Dumbbell back and shoulder Workout
Today’s…
workout of the day, we are going to be doing an Intense Dumbbell back and shoulder Workout. This is a great full body to do if you are short on time and looking for an efficient workout targeting all major muscle groups.
Cardio Round 1…
For today’s cardio, we are going to doing a 10 minute warmup run or jog. 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 10 minute run outside instead.
Circuit…
For our circuit today we are going to be focusing on back and shoulders using nothing but dumbbells. This is a 9 exercise workout broken out into 2 circuits, which we will do 4 times. We will do each exercise for a total of 10 reps before moving onto the next. After each round take about a 30 second break.
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.
Intense Dumbbell back and shoulder Workout:
Cardio
– 10 Minute jog/walk to start
Circuit 1:
– 4 rounds of the following:
– 10 reps of standing dumbbell shoulder press
– 10 reps of dumbbell bent over row
– 10 reps of Dumbbell shrugs
– 10 reps of dumbbell lateral raises
– 10 reps of pull ups
– a set of stairs or 30 jumping jacks
Circuit 2:
– 4 rounds of the following:
– 10 reps dumbbell arnold press
– 10 reps of one arm dumbbell row (right side)
– 10 reps of one arm dumbbell row (left side)
– 10 reps of dumbbell front raises
– a set of stairs or 30 jumping jacks
Dumbbell Shoulder Press:
Dumbbell Bent Over Row:
Dumbbell Shrugs:
Dumbbell Lateral Raises:
Dumbbell Arnold Press:
One Arm Dumbbell 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).
