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Today’s…

workout of the day, we are going to be doing a muscle building back and shoulder workout to build up size and strength.

Cardio Round 1…

The first round of cardio will be an 8 minute run on the treadmill. Set the treadmill to 2% incline, we will keep it here the whole time. This is to get the body warmed up and to get the blood flowing. If you are unable to run a mile, do a incline walk instead. 

Weights…

For weights today we are going to be doing a combination of dumbbell, cable, and machine to get every type of resistance going and try to target every muscle in your back and shoulders. To make the workout more challenging, limit the amount of time you take in between each set. You can also superset more of the workouts too to keep up the intensity. 

Cardio Round 2…

For our second round of cardio we are going to do a HIIT treadmill run. This should get your heart rate to cardio or even peak levels depending on how hard you push yourself. 

Abs…

For abs we are going to do something a little different and hit all mid and lower abs today. These exercises are hard to do with weights so I have bought 4 lb ankle weights to make it more challenging. 

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. 

Treadmill

 – 8 minute run at 2 percent incline

 

Weights

 – dumbbell shoulder press 4×8 (go heavier)

     – superset with dumbbell front raises 4×10

 – arnold press 4×10

    – superset with dumbbell lateral raises 4×10

 – dumbbell up right row 4×10

 – dumbbell bent over row 4×10

 – cable row 4×10

 – lat pull down 4×10

 – pull ups 3×10

 

Treadmill

– 1 minute jog

– 1 minute add 1 mph

– 30 seconds add 1 mph

– 1 minute jog at normal speed

– 1 minute add 1 mph

– 30 seconds add 1 mph

 

Abs

 – mountain climbers 4×20 (10 each side)

 – leg raises 4×10

 – mountain climbers opposite elbow 4×20 (10 each side)

 

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. 

Treadmill 

 – 8 minute jog or incline walk

 

Weights

 – dumbbell shoulder press 3×8 (go heavier)

 – dumbbell front raises 3×10

 – arnold press 3×10

 – dumbbell lateral raises 3×10

 – dumbbell up right row 3×10

 – dumbbell bent over row 3×10

 – cable row 3×10

 – lat pull down 3×10

 – pull ups 3×10

 

Treadmill

– 1 minute jog

– 1 minute add 1 mph

– 30 seconds add 1 mph

– 1 minute jog at normal speed

– 1 minute add 1 mph

– 30 seconds add 1 mph

 

Abs 

 – mountain climbers 3×20 (10 each side)

 – leg raises 3×10

 – mountain climbers opposite elbow 3×20 (10 each side)

 

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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