SHOULDERS / BACK / CORE
WORKOUT
Circuit A – 5 Rounds
1-3 minutes REST in between rounds
- Standing, Alternating DB Shoulder Press x 10-12 (each arm)
- DB Shrugs x 10-12 (Medium+ weight)
- Front / Lateral Alternating Should Raises x 10-12 (per side / Light weight)
Circuit B – 5 Rounds
1-3 minutes REST in between rounds
- Strict Overhead BB Press x 10-12 (Medium+ weight)
- Front / Lateral Alternating Should Raises x 10-12 (per side / Light weight)
- Prone Incline Rear Delt Raise x 10-12 (Medium weight)
Finisher – 6-20-10
20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets, no rest in between sets.
WARM UP
- Jump Rope – 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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