Quick and Efficient Back and Shoulder Workout

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Today’s…

workout of the day, we are going to be doing a quick and efficient back and shoulder workout to get our day off to a great start. This workout is designed to get you a good pump in less than an hour. 

Cardio Round 1…

To start off the workout, we are going to do a HIIT interval run on the treadmill. Warming up the body prior to a workout is very important to help reduce the risk of injury. That is why we always try to incorporate some sort of cardio at the beginning of a workout, this is a great way to get the blood flowing and wake up those muscles. 

Weights Round 1…
 
The first round to weights is going to be a 4 round circuit composed of 5 different exercises. If the gym you are working out allows for you to superset some of the lifts, I would strongly suggest doing so. This makes the workout more intense and also will help you get through it faster. 

Cardio Round 2…

For our second round of cardio we are going to do a 5 minute row on the row machine. This is to keep your muscles loose and then to also try and get your heart rate in your target zone. The higher your heart rate, the more you will get out of the workout. 

Weights Round 2…

For the second round of weights, we are going to do anther 4 round circuit, made up of 4 exercises. We will be doing mostly cable work here to change up the resistance to target additional muscles. Once again, if you can superset lifts, I would suggest doing so! 

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. 

quick and efficient back and shoulder workout

Treadmill

 – 1 minute speed 5-7

 – 2 minutes speed 6-8

 – 1 minute speed 7-9

 – 30 seconds speed 9-11

 – 1 minute speed 7-9

 – 30 seconds 9-11

 – 30 second cool down walk

 

Weights

 – 4 rounds of the following:

    – 10 reps barbell shrug

    – 10 reps front raises

    – 10 reps plate raises

    – 10 reps barbell bentover row

    – 10 pull ups

 

Cardio

 – 5 minute row machine

 

Weights

 – 4 rounds of the following:

     – 10 reps of cable pull downs

     – 1o reps face pulls

     – 10 reps one arm lateral cable raises

     – 10 reps cable row

 

 

Stretch it out and hydrate!

 

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. 
quick and efficient back and shoulder workout

Treadmill

 – 7 minute warmup jog or incline walk

 

Weights 

 – 3 rounds of the following: 

    – 10 reps barbell shrug

    – 10 reps front raises 

    – 10 reps plate raises 

    – 10 reps barbell bentover row

    – 10 pull ups 

 

Cardio

 – 5 minute row machine 

 

Weights

 – 3 rounds of the following:

     – 10 reps of cable pull downs

     – 1o reps face pulls

     – 10 reps one arm lateral cable raises

     – 10 reps cable row

 

 

Stretch it out and hydrate! 

 

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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