BACK / SHOULDERS / CORE
WORKOUT
Circuit A – 6 Rounds
2 minutes REST in between rounds
- DB Lateral Shoulder Raise
- Round 1 x 50 (Light Weight)
- Round 2 x 30 (Light Weight)
- Round 3 x 20 (Light Weight)
- Round 4 x 15 (Medium Weight)
- Round 5-6 x 10 (Heavy Weight)
- Standing, Alternating DB Shoulder Press x 8 (each arm)
Circuit B – 4 Rounds
2 minutes REST in between rounds
- DB Shrugs x 15
- Band Face Pull x 10
Circuit C – 4 Rounds
2 minutes REST in between rounds
- Rack Pull / Deadlift
- Round 1 x 20 (Medium Weight)
- Round 2 x 15 (Heavy Weight)
- Round 3-4 x 10 (As Heavy as Possible)
- Band Rear Delt Raise x 10
WARM UP
- Bike / Row – 2-3 Min
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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