(workouts are listed by muscle groups)
Narrow Grip Upright Row: Great for medial delts (middle part of your shoulder)
Tip: Make sure you focus on bringing your elbows up first!
Wide Grip Upright Row: Targets shoulders and traps
Back Fly’s: Targets rear delts
Tip: Try not to squeeze your shoulder blades together. When you come up, keep the tension on your delts by not completing the full motion. Do these slow and controlled and focus on you squeezing your rear delts rather than your shoulder blades.
Dumbbell Bent Over Rows – with a rotation at the bottom, keep elbows and arms close to body, pull up by your waist. This movement targets lats and focuses on lower lats
Dumbbell Bent Over Rows – with elbows out and pulling towards chest. This targets more rear delts and rhomboids (muscle between shoulder blades)
Bar Bent Over Row with Pronated Grip: Targets more upper back/shoulders
Bar Bent Over Row with Supinated Grip: Targets more lats
Single Arm Bent Over Row: Targets lats
Arnold Press/Shoulder Press
Back Shoulder Press
Tip: Only come down 90 degrees! Do not come down all the way to your traps when performing this exercise.
Lateral Raise (various options, this one I am at an angle. These are more difficult because you are fighting gravity slightly more). You can do these with both arms or single arm standing if you prefer.
Pull Up Progressions (1,2,3)
Back Fly’s: Standing with resistance bands
Truck Drivers: Bring to eye level by doing a front raise, turn clockwise then counter clockwise. Repeat.
Warm Up: 20 lateral raises, 20 front raises 5X
Standing Shoulder Press w/15 lbs (15 – 20 reps)
- When you stand for these, do not arch your back! Keep a very tight core the entire time. Also, try not to use your legs for momentum. Standing while doing a shoulder press builds a stronger core but if you are not at this level yet, you can do them sitting. You will actually have a better shoulder focus if you sit while performing this movement if you are new to this.
Push Up Burpee (10 reps)
Bent Over Rows (wider grip, pull towards chest, focus is rear delts, 15 – 20 reps)
Renegade Row Burpee (10 reps)
Plate Swings (10 to 25 lbs, 10 reps clock wise 10 reps counter clockwise)
- These are a great core and shoulder burn out! Keep your elbows slightly bent, core strong and pivot your feet to swing the plate in big circles in front of you.
Shoulder Tap Burpees (10 reps)
Truck Drivers (10 lb plate, 10 – 20 reps)
- A front raise with a plate, and once you raise it to eye level, turn left and right like you would a steering wheel. After the 5th rep your shoulders will be on fire!
Cool Down: Stair Master 10 to 20 minutes at level 5 to 8
This workout focuses on shoulders. The warm up is very important – this is your chance to activate muscle mind connection and get those delts fired up! Do not worry about going heavy for these, 5 lbs is perfect.
The compound movements such as the shoulder press and bent over row will help you build size and by combing them with a HIIT movement you will burn a significant amount of fat. By the end of this workout, you will have done 110 burpees! This should take you about 45 minutes to an hour depending on your level.
Warm up with a 1 mile run. I love running before a back day because it involves pumping your arms and engaging your core, so it’s a great warm up for the right muscles!
20 Single Arm Bent Over Rows (10 to 20 lb DB’s depending on your level)
10 Renegade Row Burpees
Bar Bent Over Row with Supinated Grip
20 Back Fly’s
20 Dumbbell Bent Over Rows (with rotation, keep close to body, pull towards naval/waist)
15 Back Fly’s (standing with resistance bands)